{"id":12536,"date":"2022-01-07T09:45:00","date_gmt":"2022-01-07T08:45:00","guid":{"rendered":"https:\/\/ilovefruitandvegfromeurope.com\/il-decalogo-del-programma-i-love-fruit-and-veg-from-europe-per-tornare-in-forma-dopo-le-feste-tra-acqua-aromatizzata-frutta-secca-cioccolata-fondente-e-insalate-sfiziose\/"},"modified":"2022-01-12T15:05:47","modified_gmt":"2022-01-12T14:05:47","slug":"de-ti-bud-for-a-fa-en-gronnere-start-pa-aret","status":"publish","type":"post","link":"https:\/\/ilovefruitandvegfromeurope.com\/no\/de-ti-bud-for-a-fa-en-gronnere-start-pa-aret\/","title":{"rendered":"De ti bud for \u00e5 f\u00e5 en gr\u00f8nnere start p\u00e5 \u00e5ret"},"content":{"rendered":"\n

Her f\u00e5r du ti nyttige tips for \u00e5 g\u00e5 ned de ekstra kiloene uten \u00e5 m\u00e5tte dine favoritter. \u00c5 spise mer frukt og gr\u00f8nt er god praksis, men det er like viktig \u00e5 tillate seg noen godbiter n\u00e5r helgen kommer.<\/em><\/p>\n\n\n\n

Hvilken bedre tid for \u00e5 ta fatt p\u00e5 nye vaner – som \u00e5 spise mer frukt og gr\u00f8nt – enn begynnelsen av det nye \u00e5ret? Med de 10 p\u00e5f\u00f8lgende tipsene vil det v\u00e6re enda lettere \u00e5 f\u00e5 i seg mer frukt og gr\u00f8nt, og kanskje g\u00e5 ned noen ekstra kilo.<\/p>\n\n\n\n

Kampanjen \u00abI Love Fruit and Veg from Europe\u00bb\u202fer ett internasjonalt prosjekt som fremmer sesongbasert kj\u00f8p og forbruk av europeisk frukt og gr\u00f8nnsaker, inkludert \u00f8kologiske produkter og kvalitetsmerket frukt og gr\u00f8nt. <\/p>\n\n\n\n

Europeiske r\u00e5varer er gode \u00e5 ha i vinterhalv\u00e5ret n\u00e5r mye av den norske lokalmaten er utenfor sesong.<\/p>\n\n\n\n

Tipsene under vil hjelpe deg \u00e5 f\u00e5 en sunn og enkel start p\u00e5 \u00e5ret og tilrettelegge for gode spisevaner i 2022.<\/p>\n\n\n\n

Tips 1: Spis mer av sesongens frukt og gr\u00f8nnsaker. <\/h2>\n\n\n\n

Dette er ikke bare et tips for middagsretter, men gjelder ogs\u00e5 for fersk juice og smoothies. <\/p>\n\n\n\n

De europeiske fruktene som er i sesong i januar er appelsiner, klementiner, sitron, grapefrukt, sitroner og mandariner. <\/p>\n\n\n\n

Det mangler heller ikke p\u00e5 kiwi, epler og p\u00e6rer. <\/p>\n\n\n\n

Gr\u00f8nnsakene som er i sesong passer godt b\u00e5de i supper, sideretter og salater og inkluderer artisjokk, brokkoli, rosenk\u00e5l, k\u00e5lrot, gulr\u00f8tter, blomk\u00e5l, selleri, fennikel, jordskokk, purre, l\u00f8k, poteter, reddiker og spinat.<\/p>\n\n\n\n

\"ned<\/figure>\n\n\n\n

Som ern\u00e6ringsfysiolog Federica Avitabile forklarer \u00abFor \u00e5 komme tilbake i form etter ferien, anbefaler jeg et kosthold med masse frukt, gr\u00f8nnsaker og protein. <\/p>\n\n\n\n

Til frokost anbefaler jeg frukt eller en smoothie, til lunsj en rett stappfull av gr\u00f8nnsaker som suppe og til middag kan du fokusere p\u00e5 protein.\u00bb<\/p>\n\n\n\n

Tips 2: Pass p\u00e5 \u00e5 f\u00e5 i deg nok vitamin C. <\/h2>\n\n\n\n

Mange av de europeiske fruktene som er i sesong n\u00e5 er sitrusfrukter, epler, p\u00e6rer og kiwi. <\/p>\n\n\n\n

De inneholder masse vitamin C som har betydning for kroppens immunforsvar, som beskytter mot bl.a. virus og bakterier.<\/p>\n\n\n\n

Tips 3: Finn en rytme p\u00e5 m\u00e5ltidene som passer deg og din hverdag. <\/h2>\n\n\n\n

Pass p\u00e5 at porsjonene er passende st\u00f8rrelse og at du f\u00f8lger kroppens egen rytme p\u00e5 sult. <\/p>\n\n\n\n

For noen betyr det to st\u00f8rre m\u00e5ltider for andre fem sm\u00e5.<\/p>\n\n\n\n

Tips 4: \u00d8k mengden belgfrukter og fisk i kostholdet ditt. <\/h2>\n\n\n\n

Begge er gode erstatninger for animalsk fett fra r\u00f8dt kj\u00f8tt og gir deg viktige n\u00e6ringsstoffer.<\/p>\n\n\n\n

\"ned<\/figure>\n\n\n\n

Tips 5: Spis en liten dessert hver dag. <\/h2>\n\n\n\n

En daddel fylt med m\u00f8rk sjokolade og pean\u00f8ttsm\u00f8r er b\u00e5de sunt og godt. Kakao er sunt takket v\u00e6re den h\u00f8ye konsentrasjonen av antioksidanter som bidrar til \u00e5 bekjempe aldring ved \u00e5 motvirke frie radikaler. <\/p>\n\n\n\n

Naturlig pean\u00f8ttsm\u00f8r er rik p\u00e5\u00a0sunne\u00a0fettsyrer, fiber, protein, vitamin E og antioksidanter.<\/p>\n\n\n\n

\"ned<\/figure>\n\n\n\n

Tips 6: Unn deg selv noe ekstra godt en gang i uken. <\/h2>\n\n\n\n

Det er ikke noe galt i \u00e5 kose seg litt ekstra, men alt handler om balanse. <\/p>\n\n\n\n

Hva du spiser mellom nytt\u00e5r og jul, spiller en st\u00f8rre rolle enn hva du spiser mellom jul og nytt\u00e5r.<\/p>\n\n\n\n

Tips 7: Pass p\u00e5 \u00e5 f\u00e5 i deg nok v\u00e6ske. <\/h2>\n\n\n\n

Hva med \u00e5 smakstilsette vannet ditt med biter av frukt eller gr\u00f8nt, og aromatiske urter eller krydder som ingef\u00e6r. <\/p>\n\n\n\n

Alt du trenger \u00e5 gj\u00f8re er \u00e5 blande ingrediensene i en stor mugge med vann og nyte utover dagen. <\/p>\n\n\n\n

2 liter vann om dagen bidrar blant annet til bedre ford\u00f8yelse og forebygging av nyrestein.<\/p>\n\n\n\n

\"ned<\/figure>\n\n\n\n

Tips 8: Ikke fokuser for mye p\u00e5 tallet som viser seg p\u00e5 vekten. <\/h2>\n\n\n\n

Husk at muskler veier mer enn fett, og det viktigste er hvordan du f\u00f8ler deg. Et sunt kosthold vil hjelpe deg f\u00f8le deg bedre b\u00e5de fysisk og psykisk.<\/p>\n\n\n\n

Tips 9: Kom i gang med treningen.<\/h2>\n\n\n\n

Og, det er ikke s\u00e5 mye som skal til for \u00e5 f\u00e5 en god start p\u00e5 \u00e5ret. <\/p>\n\n\n\n

Start for eksempel med en rask spasertur hver dag. Enda viktigere er det \u00e5 finne en aktivitet du liker og som du kommer til \u00e5 fortsette med selv etter at nytt\u00e5rsforsettene dabber av. <\/p>\n\n\n\n

Fysisk aktivitet vil ikke bare hjelpe deg med \u00e5 forbrenne kalorier, men ogs\u00e5 forbedre hum\u00f8ret ditt ved \u00e5 frigj\u00f8re endorfiner.<\/p>\n\n\n\n

Tips 10: Ikke undervurder t\u00f8rket frukt som snacks.<\/h2>\n\n\n\n

V\u00e5rt r\u00e5d er \u00e5 innta 10-15 gram hver dag. <\/p>\n\n\n\n

Verdens helseorganisasjon har ogs\u00e5 inkludert t\u00f8rket frukt p\u00e5 listen over matvarer som anbefales for et sunt og balansert kosthold.<\/p>\n\n\n\n

Du kan ogs\u00e5 bruke t\u00f8rket frukt i salatene dine, for \u00e5 gj\u00f8re dem enda mer smakfulle og spennende. <\/p>\n\n\n\n

\"ned<\/figure>\n\n\n\n

Pr\u00f8v en enkel og rask vintersalat med fennikel, grapefrukt, eple og valn\u00f8tter. <\/p>\n\n\n\n

Vask salaten og fennikelen grundig. <\/p>\n\n\n\n

Del fennikelen i to og skj\u00e6r den i skiver. <\/p>\n\n\n\n

Skrell grapefrukten og eplet og skj\u00e6r i sm\u00e5 biter. <\/p>\n\n\n\n

Kombiner alle ingrediensene, tilsett valn\u00f8ttene og smak til med en klype salt og en spiseskje olivenolje.<\/p>\n\n\n\n

Federica Riccio<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Her f\u00e5r du ti nyttige tips for \u00e5 g\u00e5 ned de ekstra kiloene uten \u00e5 m\u00e5tte dine favoritter. \u00c5 spise mer frukt og gr\u00f8nt er god praksis, men det er like viktig \u00e5 tillate seg noen godbiter n\u00e5r helgen kommer. Hvilken bedre tid for \u00e5 ta fatt p\u00e5 nye vaner – som \u00e5 spise mer<\/p>\n","protected":false},"author":1,"featured_media":11136,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20],"tags":[],"class_list":["post-12536","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":[],"yoast_head":"\nI love fruit and veg from Europe til ned de ekstra kiloene<\/title>\n<meta name=\"description\" content=\"De ti bud for \u00e5 f\u00e5 en gr\u00f8nnere start p\u00e5 \u00e5ret: f\u00e5 mere at vide om I love fruit & veg from Europe com-programmet for at tabe ekstra kilo\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ilovefruitandvegfromeurope.com\/no\/de-ti-bud-for-a-fa-en-gronnere-start-pa-aret\/\" \/>\n<meta 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