{"id":2146,"date":"2020-06-19T11:45:40","date_gmt":"2020-06-19T11:45:40","guid":{"rendered":"https:\/\/www.welovecycling.com\/dk\/?p=2146"},"modified":"2020-06-19T11:45:40","modified_gmt":"2020-06-19T11:45:40","slug":"5-foedevarer-som-booster-dit-immunsystem","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/dk\/ride2unite\/5-foedevarer-som-booster-dit-immunsystem\/","title":{"rendered":"5 f\u00f8devarer, som booster dit immunsystem"},"content":{"rendered":"

Immunsystemet er en ekstremt kompleks st\u00f8rrelse. S\u00e5 vi vil nok aldrig kunne komme med en endegyldig liste over, hvad du kan g\u00f8re for at booste det. Men vi ved, at ens livsstil kan have ret stor betydning for immunsystemet, og at gode kostvaner i den forbindelse spiller en stor rolle. Lad os kigge n\u00e6rmere p\u00e5, hvilke f\u00f8devarer der b\u00f8r indg\u00e5 i din kost for at minimere risikoen for at blive syg.<\/strong><\/p>\n

N\u00e5r vi sk\u00e6ver til, hvad forskningen siger, er der i virkeligheden ikke nok dokumentation til at kunne udtale sig om, hvorvidt en specifik f\u00f8devare vil kunne forbedre immunsystemet for alle og enhver. Men der noget, der peger i retning af, at immunforsvaret p\u00e5virkes, hvis man er i underskud af forskellige mikron\u00e6ringsstoffer, s\u00e5som zink, selen, jern, kobber, folinsyre og A-, B6-, C- og E-vitamin. S\u00e5 det, vi kan g\u00f8re, er at sikre, at vi f\u00e5r en masse af disse n\u00e6ringsstoffer gennem vores kost. Her er nogle f\u00f8devarer, som kan hj\u00e6lpe dig til det.<\/p>\n

\"\"
Peberfrugter er rige p\u00e5 forskellige antioxidanter \u2013 i s\u00e6rdeleshed carotenoider, som er mere massivt til stede i modne peberfrugter.<\/figcaption><\/figure>\n

Peberfrugter<\/strong><\/span><\/h2>\n

Peberfrugter er kongen af C-vitamin. Det anbefales at f\u00e5 omkring 100 mg C-vitamin om dagen. S\u00e5 du beh\u00f8ver ikke mere end 37 g peberfrugt eller cirka det, der svarer til en kvart peberfrugt af en gennemsnitlig st\u00f8rrelse, for at f\u00e5 dit daglige behov d\u00e6kket. Du kan selvf\u00f8lgelig v\u00e6lge stort set hvilken som helst frisk frugt eller gr\u00f8ntsag, du godt kan lide, for at f\u00e5 C-vitamin nok.<\/p>\n

Okselever<\/strong><\/span><\/h2>\n

Hvis du gerne vil fylde depoterne af A-vitamin op, er der ikke noget, der er bedre til det, end lever. Der er 9.442 mg A-vitamin i blot 100 g okselever. Det svarer til 10 gange den daglige anbefaling! S\u00e5 hvis du ikke har noget mod at spise lever, burde det v\u00e6re tilstr\u00e6kkeligt med en enkelt portion hver anden uge. Og det beh\u00f8ver ikke engang v\u00e6re okselever. Det kan ogs\u00e5 sagtens v\u00e6re kyllingelever eller en anden type dyrelever. Hvis du er p\u00e5 udkig efter et vegetabilsk alternativ, er s\u00f8de kartofler, vintersquash eller gr\u00f8nk\u00e5l det bedste bud. Du skal dog v\u00e6re opm\u00e6rksom p\u00e5, at planter kun indeholder betacaroten, hvilket skal omdannes til A-vitamin i kroppen. Og det er nogle mennesker d\u00e5rligere til end andre af rent genetiske \u00e5rsager.<\/p>\n

Mandler<\/strong><\/span><\/h2>\n

Mandler har ikke bare en rigtig god smag. De indeholder ogs\u00e5 171 % af den daglige anbefalede m\u00e6ngde E-vitamin pr. 100 g, hvilket betyder, at du kun beh\u00f8ver at spise ca. 58 g mandler for at f\u00e5 d\u00e6kket dit daglige behov. De fleste andre n\u00f8dder og fr\u00f8 er ogs\u00e5 gode kilder til dette vitamin. Du skal blot lige v\u00e6re opm\u00e6rksom p\u00e5, at man nemt kan komme til at spise alt for mange n\u00f8dder og fr\u00f8. Is\u00e6r de ristede og salte varianter. S\u00e5 pr\u00f8v at begr\u00e6nse dit indtag af n\u00f8dder, s\u00e5 de kun udg\u00f8r en del af et helt m\u00e5ltid, eller indtag andre mindre skadelige kilder til E-vitamin s\u00e5som laks, torsk, avocado, mango eller kiwifrugt.<\/p>\n

\"\"
Linser er med til at reducere kolesterolindholdet i blodet, da de har et h\u00f8jt indhold af opl\u00f8selige kostfibre. \u00a9 Digifoodstock \/ Profimedia<\/figcaption><\/figure>\n

Linser<\/strong><\/span><\/h2>\n

Linser er en fantastisk kilde til B9-vitamin eller folinsyre. Blot en enkelt kop eller rundt regnet 200 g kogte linser indeholder 358 mg folinsyre, hvilket svarer til 90 % af det anbefalede daglige behov. Selvf\u00f8lgelig beh\u00f8ver du ikke holde dig til en enkelt type b\u00e6lgfrugt. Og det skal du heller ikke. Du kan pr\u00f8ve forskellige typer b\u00f8nner, gr\u00f8nne \u00e6rter eller kik\u00e6rter. Alle disse er en rigtig god kilde til B-vitamin og mange andre v\u00e6rdifulde mikron\u00e6ringsstoffer.<\/p>\n

K\u00f8d og fisk<\/strong><\/span><\/h2>\n

Svinek\u00f8d, oksek\u00f8d, kylling, kalkun, laks, tun, \u00f8sters eller hummer \u2013 du kan v\u00e6lge stort set hvilken som helst type k\u00f8d, fisk eller skaldyr. S\u00e5 vil du f\u00e5 de mineraler, du har stort behov for, s\u00e5som zink, selen, jern og kobber. Pr\u00f8v at f\u00e5 over 100 g om dagen. Hvis du er p\u00e5 udkig efter plantebaserede alternativer, er n\u00f8dder og fr\u00f8 det bedste valg.<\/p>\n

Som en overordnet tommelfingerregel skal du pr\u00f8ve at f\u00e5 s\u00e5 mange uforarbejdede f\u00f8devarer ind i sin kostplan som muligt og g\u00e5 mest muligt udenom forarbejdede f\u00f8devarer, da uforarbejdede f\u00f8devarer som regel indeholder den st\u00f8rste m\u00e6ngde essentielle mikron\u00e6ringsstoffer. Det er okay at spise junkfood en gang imellem, s\u00e5 l\u00e6nge det ikke afsporer dig fuldst\u00e6ndigt fra din normale n\u00e6rende kostplan. Men husk, at hver gang du spiser den slags mad, er det en forspildt mulighed for at give din krop de n\u00e6ringsstoffer, som den har brug for til at give dig et st\u00e6rkt immunsystem.<\/p>\n","protected":false},"excerpt":{"rendered":"

Immunsystemet er en ekstremt kompleks st\u00f8rrelse. S\u00e5 vi vil nok aldrig kunne komme med en endegyldig liste over, hvad du […]<\/p>\n","protected":false},"author":37,"featured_media":2150,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[],"global-categories":[],"class_list":["post-2146","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ride2unite"],"yoast_head":"\n5 f\u00f8devarer, som booster dit immunsystem - \u0160koda We Love Cycling - Danmark<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/dk\/ride2unite\/5-foedevarer-som-booster-dit-immunsystem\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 f\u00f8devarer, som booster dit immunsystem\" \/>\n<meta property=\"og:description\" content=\"Immunsystemet er en ekstremt kompleks st\u00f8rrelse. 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