{"id":715,"date":"2016-03-23T07:00:03","date_gmt":"2016-03-23T06:00:03","guid":{"rendered":"https:\/\/mammafit-1239.appspot.com\/?p=715"},"modified":"2023-03-07T17:52:24","modified_gmt":"2023-03-07T16:52:24","slug":"hur-mycket-ska-du-ata-per-dag","status":"publish","type":"post","link":"https:\/\/trainimal.com\/se\/hur-mycket-ska-du-ata-per-dag\/","title":{"rendered":"Hur mycket ska du \u00e4ta per dag?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>N\u00e4r du \u00e4r ig\u00e5ng med din tr\u00e4ning s\u00e5 \u00e4r det viktigt att t\u00e4nka p\u00e5 vad du matar kroppen med. F\u00f6r en sak \u00e4r klar, du f\u00e5r inga resultat om maten du stoppar i dig \u00e4r av d\u00e5lig kvalit\u00e9. Med d\u00e5lig kvalit\u00e9 menar jag socker, friterad mat och snabba kolhydrater som vit pasta, vitt br\u00f6d, chips och liknande. Det \u00e4r dags att rensa kylsk\u00e5pet och skafferiet<\/strong>!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e4r \u00e4r en kort checklista p\u00e5 vad som alltid ska finnas i k\u00f6ket s\u00e5 att du enkelt kan f\u00f6rbereda n\u00e4ringsrika m\u00e5ltider:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Protein: <\/strong>kycklingfil\u00e9, torsk, lax, makrill i tomats\u00e5s, \u00e4gg, keso, kvarg, k\u00f6ttf\u00e4rs med l\u00e5gt fettinneh\u00e5ll, naturell yoghurt<\/li><li><strong>Kolhydrater: <\/strong>quinoa, fullkornsbulgur, havregryn , fullkornspasta, gr\u00f6nsaker i olika former, b\u00f6nor, fullkornscouscous, krossade tomater till s\u00e5ser<\/li><li><strong>Fetter: <\/strong>avokado, fiskolja, olivolja, n\u00f6tter, fr\u00f6n<\/li><li><strong>Frukt: <\/strong>\u00e4pplen, p\u00e4ron, grapefrukt, kiwi, b\u00e4r<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Hur mycket ska du \u00e4ta per dag?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ett bra s\u00e4tt att r\u00e4kna ut ditt dagliga kaloribehov \u00e4r att anv\u00e4nda Harris Benedict-formeln:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(9,247x vikt i kg) + (3,098 x l\u00e4ngd i cm) &#8211; (4, 330 x \u00e5lder)+ 447, 593= din BMR<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Multiplicera sedan siffran du f\u00e5tt med dessa aktivitetsv\u00e4rden:<\/strong><br>Lite tr\u00e4ning\/ingen tr\u00e4ning: 1, 2<br>L\u00e4tt tr\u00e4ning (1-3 ggr\/v) : 1, 375<br>Medelh\u00e5rd tr\u00e4ning (3-5 ggr\/v)&nbsp;: 1, 55<br>H\u00e5rd tr\u00e4ning (6-7 ggr\/v) :&nbsp;1,725<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">F\u00f6r att g\u00e5 ner i vikt ska ditt kaloriintag ligga p\u00e5 300-500kcal l\u00e4gre per dag. T\u00e4nk p\u00e5 att under graviditeten beh\u00f6vde din kropp 300-500 kalorier extra, forts\u00e4tt g\u00e4rna att anv\u00e4nda dig av samma uppl\u00e4gg. Drick mycket vatten och \u00e4t minimalt med konstgjord mat \u2013 det \u00e4r ju maten som ger dig energi under dagarna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kvalit\u00e9n p\u00e5 kalorierna \u00e4r ocks\u00e5 viktigt som jag n\u00e4mnde inledningsvis, hur de p\u00e5verkar v\u00e5r kropp. Inte fylla dem med vad som helst utan med denna sorts mat jag givit som exempel. Vad kalorierna best\u00e5r av spelar absolut roll. 3 \u00e4gg och 40 g Snickers inneh\u00e5ller 200 kalorier. Vad \u00e4r bra f\u00f6r dig tror du? Exakt, Snickers g\u00e5r bort.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sedan \u00e4r det inte bara &#8221;kalori in&#8221; och &#8221;kalori ut&#8221;. Hormonerna spelar ocks\u00e5 viktig roll. \u00d6vervikt i sig \u00e4r inte att vi \u00e4ter mer \u00e4n vi r\u00f6r p\u00e5 oss, att p\u00e5st\u00e5 detta \u00e4r att g\u00f6ra det f\u00f6r enkelt. Idag vet vi att det \u00e4ven har med v\u00e5r \u00e4mnesoms\u00e4ttning att g\u00f6ra eller att en del aldrig blir m\u00e4tta fast de \u00e4ter som de \u201dborde\u201d.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Gl\u00f6m inte!<\/strong> <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">F\u00f6rdelningen mellan protein, kolhydrater och fett p\u00e5verkar din aptit p\u00e5 olika s\u00e4tt. Hur mycket protein du \u00e4ter p\u00e5verkar hur m\u00e4tt du blir. \u00c4ter du mer kolhydrater s\u00e5 blir du s\u00e4llan m\u00e4tt, kanske f\u00f6r stunden, men det g\u00e5r \u00f6ver snabbt och du vill \u00e4ta mer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Foto<\/strong> Andreas Lundberg<\/p>\n","protected":false},"excerpt":{"rendered":"<p>N\u00e4r du \u00e4r ig\u00e5ng med din tr\u00e4ning s\u00e5 \u00e4r det viktigt att t\u00e4nka p\u00e5 vad du matar kroppen med. F\u00f6r en sak \u00e4r klar, du f\u00e5r inga resultat om maten&hellip;<\/p>\n","protected":false},"author":13,"featured_media":717,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"editor_notices":[],"footnotes":""},"categories":[28,219],"tags":[115,94,116,96,243],"class_list":["post-715","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kost","category-wellness","tag-fibrer","tag-kalorier","tag-kostrad","tag-resultat","tag-wellness"],"acf":[],"_links":{"self":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/715","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/comments?post=715"}],"version-history":[{"count":6,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/715\/revisions"}],"predecessor-version":[{"id":22242,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/715\/revisions\/22242"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/media\/717"}],"wp:attachment":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/media?parent=715"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/categories?post=715"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/tags?post=715"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}