{"id":4983,"date":"2026-08-01T13:45:49","date_gmt":"2026-08-01T13:45:49","guid":{"rendered":"https:\/\/cnmmassage.se\/?p=4983"},"modified":"2026-08-01T13:46:26","modified_gmt":"2026-08-01T13:46:26","slug":"nyhetsbrev-8-26-hur-mycket-fibrer-ska-vi-ata","status":"publish","type":"post","link":"https:\/\/cnmmassage.se\/?p=4983","title":{"rendered":"Nyhetsbrev 8 26 Hur mycket fibrer ska vi \u00e4ta?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Vi ska \u00e4ta dagligen omkring 35 g fibrer av olika slag. L\u00f6sliga fibrer fungerar som en svamp, suger upp v\u00e4tska och lugnar tarmen. Ol\u00f6sliga fibrer fungerar som en kvast, sopar igenom tarmen och resistent st\u00e4rkelse fungerar som g\u00f6dsel, matar bakterierna i tjocktarmen.<br>L\u00f6sliga fibrer \u2013 \u201cgelbildande, lugnande, blodsockerstabila\u201d<br>Binder vatten \u2192 bildar gel \u2192 bromsar matsm\u00e4ltning \u2192 matar tarmbakterier. Stabiliserar blodsocker, s\u00e4nker LDL-kolesterol, minskar inflammation via SCFA (Short Chain Fatty Acids) och \u00e4r mildare f\u00f6r k\u00e4nslig tarm.<br>Ol\u00f6sliga fibrer \u2013 \u201cbulk, r\u00f6relse, tarmmotorn\u201d<br>Ger volym \u2192 stimulerar tarmr\u00f6relser \u2192 f\u00f6rebygger f\u00f6rstoppning. Ger kortare passagetid, \u00f6kar m\u00e4ttnad och \u00e4r bra f\u00f6r regelbundenhet.<br>Resistent st\u00e4rkelse som inte bryts ned i tunntarmen<br>Resistent st\u00e4rkelse (RS) n\u00e5r tjocktarmen intakt \u2013 d\u00e4r den fungerar som prebiotika och mat \u00e5t tarmbakterierna. Den fungerar allts\u00e5 mer som fiber \u00e4n som kolhydrat. \u00d6kar produktionen av sm\u00f6rsyra, st\u00e4rker tarmbarri\u00e4ren, minskar l\u00e5ggradig inflammation, f\u00f6rb\u00e4ttrar immunbalansen och \u00e4r br\u00e4nsle f\u00f6r tjocktarmens celler. Dessutom s\u00e4nker de det glykemiska svaret, f\u00f6rb\u00e4ttrar insulink\u00e4nsligheten och minskar s\u00f6tsuget. Eftersom RS fermenteras l\u00e5ngsamt, uppst\u00e5r en l\u00e4ngre m\u00e4ttnadsk\u00e4nsla.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-inb-ddningshanterare wp-block-embed-inb-ddningshanterare\"><div class=\"wp-block-embed__wrapper\">\n<p><a href=\"https:\/\/cnmmassage.se\/wp-content\/uploads\/2026\/07\/Nyhetsbrev-8-26-Hur-mycket-fibrer-ska-man-ata.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Klicka f\u00f6r att komma \u00e5t Nyhetsbrev-8-26-Hur-mycket-fibrer-ska-man-ata.pdf<\/a><\/p>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Vi ska \u00e4ta dagligen omkring 35 g fibrer av olika slag. L\u00f6sliga fibrer fungerar som en svamp, suger upp v\u00e4tska och lugnar tarmen. Ol\u00f6sliga fibrer fungerar som en kvast, sopar [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[14],"tags":[],"class_list":["post-4983","post","type-post","status-publish","format-standard","hentry","category-halsa"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p3SE73-1in","_links":{"self":[{"href":"https:\/\/cnmmassage.se\/index.php?rest_route=\/wp\/v2\/posts\/4983","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cnmmassage.se\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cnmmassage.se\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cnmmassage.se\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/cnmmassage.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4983"}],"version-history":[{"count":2,"href":"https:\/\/cnmmassage.se\/index.php?rest_route=\/wp\/v2\/posts\/4983\/revisions"}],"predecessor-version":[{"id":4986,"href":"https:\/\/cnmmassage.se\/index.php?rest_route=\/wp\/v2\/posts\/4983\/revisions\/4986"}],"wp:attachment":[{"href":"https:\/\/cnmmassage.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4983"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cnmmassage.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4983"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cnmmassage.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4983"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}