{"id":648084,"date":"2014-09-04T08:00:00","date_gmt":"2014-09-04T08:00:00","guid":{"rendered":"https:\/\/stg-hemmetsjournal-stage.kinsta.cloud\/hemmetsjournal\/artiklar\/medicin\/20140904\/sluta-smaata-vara-10-basta-tips\/"},"modified":"2016-05-15T14:23:15","modified_gmt":"2016-05-15T14:23:15","slug":"sluta-smaata-vara-10-basta-tips","status":"publish","type":"post","link":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/artiklar\/medicin\/20140904\/sluta-smaata-vara-10-basta-tips\/","title":{"rendered":"Sluta sm\u00e5\u00e4ta – v\u00e5ra 10 b\u00e4sta tips!"},"content":{"rendered":"
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\"Sluta<\/p>\n

 <\/p>\n

Visst \u00e4r det bra att \u00e4ta mellanm\u00e5l, men att konstant tugga p\u00e5 n\u00e5gonting mellan m\u00e5ltiderna \u00e4r varken bra f\u00f6r vikten eller t\u00e4nderna. Men hur g\u00f6r man f\u00f6r att sluta sm\u00e5\u00e4ta?<\/p>\n

\"Sluta\u2013\u2002F\u00f6rsta steget \u00e4r att bli medveten om i vilka situationer man k\u00e4nner sug. M\u00e5nga av oss \u00e4ter p\u00e5 ren rutin n\u00e4r vi m\u00e5r p\u00e5 ett s\u00e4rskilt s\u00e4tt. Det \u00e4r enkelt att ha ett kakpaket eller en chokladbit i v\u00e4skan att ta upp f\u00f6r att d\u00f6va jobbiga k\u00e4nslor, f\u00f6rklarar Anki Sundin, n\u00e4ringsfysiolog och f\u00f6rfattare till flera b\u00f6cker om kost och h\u00e4lsa.<\/p>\n

\u2013\u2002N\u00e4r vi v\u00e4l vet vad som triggar oss att \u00e4ta s\u00e5dant som vi egentligen vill h\u00e5lla oss ifr\u00e5n, s\u00e5 \u00e4r n\u00e4sta steg att \u00e5tg\u00e4rda roten till beteendet. \u00c4ter vi f\u00f6r att vi \u00e4r tr\u00f6tta beh\u00f6ver vi sova. \u00c4ter vi f\u00f6r att vi \u00e4r stressade beh\u00f6ver vi ta det lugnt och se \u00f6ver v\u00e5r vardag. Det kan verka enkelt, men det \u00e4r i sj\u00e4lva verket en stor utmaning som kan ta l\u00e5ng tid att f\u00e5 bukt med. N\u00e4r vi v\u00e4l kommit till r\u00e4tta med problemet kommer behovet av att sm\u00e5\u00e4ta att plana ut.<\/p>\n

Men om det inte handlar om ett k\u00e4nslom\u00e4ssigt \u00e4tande, utan om att man faktiskt st\u00e4ndigt k\u00e4nner sig hungrig?<\/strong><\/p>\n

\u2013\u2002Det kan vara s\u00e5 enkelt som att man inte \u00e4ter tillr\u00e4ckligt mycket n\u00e4ringsrik mat och att det faktiskt \u00e4r en fysiologisk hunger man k\u00e4nner. Det \u00e4r alltid bra att \u00e4ta en proteink\u00e4lla vid varje m\u00e5ltid, eftersom proteinrik mat h\u00e5ller oss m\u00e4tta l\u00e4nge. Protein hittar vi i k\u00f6tt, fisk, f\u00e5gel, \u00e4gg, mejeriprodukter, b\u00f6nor och linser. \u00c4ven n\u00f6tter och fr\u00f6n inneh\u00e5ller protein. Som alltid \u00e4r det b\u00e4ttre med rena r\u00e5varor \u00e4n h\u00e5rt processad mat \u2013 en fiskfil\u00e9 med kokt potatis \u00e4r b\u00e4ttre \u00e4n fiskpinnar och pulverpotatismos.<\/p>\n

10 tips \u2013 s\u00e5 stoppar du suget<\/span><\/h2>\n

 <\/span>1.\u00c4t n\u00e4ringsrik mat.<\/strong> Inkludera alltid en proteink\u00e4lla. En liten n\u00e4ve n\u00f6tter tillsammans med \u00e4pplet p\u00e5 eftermiddagen h\u00e5ller dig m\u00e4tt och bel\u00e5ten.<\/span><\/p>\n

2. Motionera. <\/strong>Tr\u00e4ning kan ge sunda hungerssignaler och hj\u00e4lpa dig att komma ifr\u00e5n sm\u00e5\u00e4tandet.<\/span><\/p>\n

3. \u00c4t l\u00e5ngsamt.<\/strong> Var n\u00e4rvarande n\u00e4r du \u00e4ter och tugga ordentligt s\u00e5 att kroppen hinner k\u00e4nna av m\u00e4ttnadssignalerna.<\/span><\/p>\n

4. \u00c4t frukost.<\/strong> Frukost\u00e4tare \u00e4r mer s\u00e4llan \u00f6verviktiga \u00e4n de som struntar i frukosten.<\/span><\/p>\n

5. Drick vatten ist\u00e4llet f\u00f6r juice och l\u00e4sk.<\/strong> Vatten bidrar till en k\u00e4nsla av m\u00e4ttnad och dess neutrala smak stimulerar inte s\u00f6tsuget.<\/span><\/p>\n

6. V\u00e4lj mat med tuggmotst\u00e5nd.<\/strong> En r\u00e5 morot m\u00e4ttar b\u00e4ttre \u00e4n en kokt, en hel frukt m\u00e4ttar b\u00e4ttre \u00e4n juice och br\u00f6d med hela korn ger b\u00e4ttre m\u00e4ttnadsk\u00e4nsla \u00e4n vitt br\u00f6d.<\/span><\/p>\n

7. \u00c4t smakrik mat.<\/strong> Mat som smakar mycket kan g\u00f6ra att du n\u00f6jer dig med mindre m\u00e4ngd, ett exempel \u00e4r m\u00f6rk choklad j\u00e4mf\u00f6rt med ljus.<\/span><\/p>\n

8. \u00c4t varm mat.<\/strong> Varm mat m\u00e4ttar b\u00e4ttre \u00e4n kall.<\/span><\/p>\n

9. \u00c4t fiberrik mat. <\/strong>Det \u00f6kar m\u00e4ttnadsk\u00e4nslan.<\/span><\/p>\n

10. Var f\u00f6rsiktig med s\u00f6tsaker.<\/strong> S\u00f6t smak stimulerar aptiten och kan skapa ett sug efter mer.<\/span><\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Letar du st\u00e4ndigt i k\u00f6kssk\u00e5pen efter n\u00e5gonting att tugga p\u00e5? H\u00e4r \u00e4r tio tips som hj\u00e4lper dig att sluta sm\u00e5\u00e4ta!<\/p>\n","protected":false},"author":1,"featured_media":648085,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ep_exclude_from_search":false,"_FSMCFIC_featured_image_caption":"","_FSMCFIC_featured_image_nocaption":"","_FSMCFIC_featured_image_hide":"","footnotes":""},"categories":[123],"tags":[84],"class_list":["post-648084","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medicin","tag-medicin-och-halsa"],"acf":[],"publishpress_future_action":{"enabled":false,"date":"2026-04-11 03:14:51","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/posts\/648084","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/comments?post=648084"}],"version-history":[{"count":0,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/posts\/648084\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/media\/648085"}],"wp:attachment":[{"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/media?parent=648084"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/categories?post=648084"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/tags?post=648084"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}