1
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
30
30
32
34
Indigo
Indigo
-
+
$ 404.6 $ 304.6
5 Pocket Jean - 30 / Indigo
30
30
32
34
Indigo
Indigo
-
+
$ 404.6 $ 304.6
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
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28)","#pibtn-icon-font-size":"16px","#continue-text":"Jatka ostoksia","#continue-display":"inline-block","#continue-width":"100px","#continue-height":"42px","#continue-effect-hover":"raise","#continue-font-size":"13px","#continue-font-weight":"400","#continue-font-style":"normal","#continue-text-decoration":"none solid rgb(255, 255, 255)","#continue-color":"rgb(255, 255, 255)","#continue-color-hover":"rgb(255, 255, 255)","#continue-background-color":"rgb(128, 83, 157)","#continue-background-color-hover":"rgb(240, 128, 80)","#continue-border-width":"0px","#continue-border-color":"rgb(0, 0, 0)","#continue-border-color-hover":"rgb(0, 0, 0)","#continue-border-radius":"5px","#checkout-text":"Kassa","#checkout-display":"block","#checkout-width":"100px","#checkout-height":"42px","#checkout-effect-hover":"raise","#checkout-font-size":"13px","#checkout-font-weight":"400","#checkout-font-style":"normal","#checkout-text-decoration":"none solid rgb(255, 255, 255)","#checkout-color":"rgb(255, 255, 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{"#popup-showup-effect":"bounceDownIn","#popup-width":"850px","#popup-font-family":"News_Cycle","#popup-padding":"30px","#popup-background-color":"rgb(255, 255, 255)","#popup-border-width":"0px","#popup-border-color":"rgb(255, 255, 255)","#popup-border-radius":"5px","#product-title-display":"inline","#product-title-font-size":"16px","#product-title-font-weight":"700","#product-title-font-style":"normal","#product-title-text-decoration":"none solid rgb(0, 0, 0)","#product-title-text-align":"left","#product-title-color":"rgb(0, 0, 0)","#success-alert-text":"Product successfully added to your shopping cart","#success-alert-display":"block","#success-alert-font-size":"18px","#success-alert-font-weight":"700","#success-alert-font-style":"normal","#success-alert-text-decoration":"none solid rgb(40, 167, 69)","#success-alert-text-align":"left","#success-alert-color":"rgb(40, 167, 69)","#additional-quantity-text":"Quantity","#additional-subtotal-text":"Subtotal","#additional-total-text":" Total ","#additional-display":"block","#additional-font-size":"14px","#additional-font-weight":"400","#additional-font-style":"normal","#additional-text-decoration":"none solid rgb(0, 0, 0)","#additional-text-align":"left","#additional-color":"rgb(0, 0, 0)","#item-count-text-text":"There are {number} tems in your cart.","#item-count-text-display":"block","#item-count-text-font-size":"18px","#item-count-text-font-weight":"700","#item-count-text-font-style":"normal","#item-count-text-text-decoration":"none solid rgb(0, 0, 0)","#item-count-text-text-align":"left","#item-count-text-color":"rgb(0, 0, 0)","#cart-note-text":"Add a note for admin","#cart-note-display":"block","#cart-note-font-size":"14px","#cart-note-font-weight":"700","#cart-note-font-style":"normal","#cart-note-text-decoration":"none solid rgb(0, 0, 0)","#cart-note-text-align":"left","#cart-note-color":"rgb(0, 0, 0)","#continue-text":"CONTINUE SHOPPING","#continue-display":"inline-flex","#continue-width":"170px","#continue-height":"43px","#continue-font-size":"12px","#continue-font-weight":"400","#continue-font-style":"normal","#continue-text-decoration":"none solid rgb(255, 255, 255)","#continue-color":"rgb(255, 255, 255)","#continue-color-hover":"rgb(228, 228, 228)","#continue-background-color":"rgb(0, 0, 0)","#continue-background-color-hover":"rgb(0, 0, 0)","#continue-border-width":"0px","#continue-border-color":"rgb(0, 0, 0)","#continue-border-color-hover":"rgb(0, 0, 0)","#continue-border-radius":"0px","#checkout-text":"PROCEED TO CHECKOUT","#checkout-display":"inline-flex","#checkout-width":"169px","#checkout-height":"43px","#checkout-font-size":"12px","#checkout-font-weight":"400","#checkout-font-style":"normal","#checkout-text-decoration":"none solid rgb(255, 255, 255)","#checkout-color":"rgb(255, 255, 255)","#checkout-color-hover":"rgb(228, 228, 228)","#checkout-background-color":"rgb(0, 0, 0)","#checkout-background-color-hover":"rgb(0, 0, 0)","#checkout-border-width":"0px","#checkout-border-color":"rgb(0, 0, 0)","#checkout-border-color-hover":"rgb(0, 0, 0)","#checkout-border-radius":"0px","#tocartbtn-text":"GO TO CART","#tocartbtn-display":"none","#tocartbtn-width":"160px","#tocartbtn-height":"41px","#tocartbtn-font-size":"12px","#tocartbtn-font-weight":"400","#tocartbtn-font-style":"normal","#tocartbtn-text-decoration":"none solid rgb(255, 255, 255)","#tocartbtn-color":"rgb(255, 255, 255)","#tocartbtn-color-hover":"rgb(224, 224, 224)","#tocartbtn-background-color":"rgb(0, 0, 0)","#tocartbtn-background-color-hover":"rgb(0, 0, 0)","#tocartbtn-border-width":"0px","#tocartbtn-border-color":"rgb(0, 0, 0)","#tocartbtn-border-color-hover":"rgb(0, 0, 0)","#tocartbtn-border-radius":"0px"}
{"#stickybar-display":"none","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(246, 247, 251)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(37, 37, 37)","#stickybar-buynow-background-color-hover":"rgb(37, 37, 37)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"15px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(242, 108, 79)","#stickybar-buynow-background-color-hover":"rgb(242, 108, 79)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"2px"}
{"#stickybar-action":"goto_checkout","#stickybar-display":"flex","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"230px","#stickybar-buynow-height":"70px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(17, 17, 17)","#stickybar-buynow-background-color-hover":"rgb(17, 17, 17)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(0, 0, 0)","#stickybar-buynow-border-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-radius":"0px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(242, 108, 79)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(255, 255, 255)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"230px","#stickybar-buynow-height":"70px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"none","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(0, 0, 0)","#stickybar-buynow-background-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(0, 0, 0)","#stickybar-buynow-border-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-radius":"0px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"none","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 254, 254)","#stickybar-buynow-color":"rgb(255, 254, 254)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(242, 108, 79)","#stickybar-buynow-background-color-hover":"rgb(244, 72, 35)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"0px"}
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Lue miten saat tuloksia ravitsemusmuutoksilla: näin tuot laatua syömisiin ja laitat kokonaisuuden kuntoon.

Lue miten saat tuloksia ravitsemusmuutoksilla: näin tuot laatua syömisiin ja laitat kokonaisuuden kuntoon.

Lempiruokaa lautaselta

Tyypin 2 diabetes voidaan ennaltaehkäistä ja peruuttaa oikeanlaisella liikunnalla ja ravinnolla. Moni kokee nimenomaan ruokavalion käytännön toteuttamisen haasteellisimmaksi tehtäväksi diabeteksen hoidossa. Samaan aikaan ravinnon ja diabeteksen yhteydestä on saatavilla liian paljon ristiriitaista tietoa: miten löytää oikea tieto ja koostaa päivittäiset ruokailut terveyttä edistävälle pohjalle?

Mikä toimii tutkitusti ravitsemuksessa?

Sopivien annoskokojen, sopivan energiansaannin ja terveellisten valintojen pohjalle tehty ateriasuunnitelma on todettu tehokkaaksi hoitotavaksi tyypin 2 diabeetikoilla (2). Ruokavaliohoidon kulmakivet diabeetikolle ovat tieteellisesti tunnustettuja, ja niiden pohjalta voi jokaiselle suunnitella oman yksilöllisen ruokavalion. Perusajatus on se, että diabeetikon ruoka on laadultaan samaa kuin mitä muillekin suositellaan: siinä on vähän kovaa rasvaa, sokeria ja suolaa, mutta runsaasti kuitua vihanneksista, hedelmistä, marjoista ja täysjyväviljasta.

Innostu ruoanlaitosta, vaikka et olisi koskaan laittanut ruokaa

Ruokavalinnoissa keskitytään yksittäisten ruoka-aineiden sijaan kokonaisuuteen eikä turhia ruokarajoituksia ole tarkoituksenmukaista tehdä. Henkilökohtainen ruokavaliosuunnitelma tähtää tasaamaan verensokeria, alentamaan verenpainetta ja parantamaan veren rasva-arvoja, joten sydän- ja verisuonisairauksien riski pienenee samalla, kun hoidetaan diabetesta. Syömisen nautinto saa ja pitää säilyä ja ruoan tulee maistua hyvältä. Ruoanlaitosta on paras tavoitella uutta ja innostavaa harrastusta, vaikka et olisi koskaan tehnyt muuta kuin lämmittänyt ruokaa mikrossa. Aina voit oppia uutta ja onnistumisen kokemukset ruokkivat innostumista.

Ravitsemuksen tärkeimmät kulmakivet diabeteksen ennaltaehkäisyssä ja hoidossa:

Hiilihydraatit

Diabeteksen ympärillä käytävässä keskustelussa hiilihydraatit eli tuttavallisemmin hiilarit ja erityisesti niiden määrä on usein tapetilla. Hiilihydraattien määrä vaikuttaa diabeetikoilla aterianjälkeisiin verensokeriarvoihin, joten on tärkeää saada hiilihydraattien määrä sopivalle tasolle (1,2). Liian pieni hiilihydraattien määrä lisää helposti rasvan määrää ruokavaliossa, mikä ei ole kokonaisuuden kannalta hyväksi. Erittäin vähähiilihydraattisia ruokavalioita ei suositella, sillä niiden pitkäaikaisvaikutuksia ei tunneta riittävän hyvin ja kuidun sekä vitamiinien ja kivennäisaineiden saanti jää usein riittämättömäksi1. Esimerkiksi Lempin ruokavaliosuunnitelmissa hiilihydraattien määrä on asetettu kohtuulliselle tasolle, 40-50 % koko energiansaannista. Tämä tarkoittaa lievää kokonaissaannin alentamista.

Määrän lisäksi hiilihydraattien laatu on erityisen ratkaisevaa (6). Täysjyvävilja, marjat, hedelmät, palkokasvit, juurekset ja vihannekset näyttelevät pääosaa ja ovat niitä hyviä hiilari-joukkuekavereita diabeteksen hoidossa. Sen sijaan vaaleat viljatuotteet ja lisätty sokeri on hyvä jättää vilttiketjuun.

Kuidunsaanti on erittäin tärkeää

Kuidun runsas saanti on eduksi niin verensokeritasapainolle kuin myös sydänterveydelle: kolesterolitasot ja verenpaine tasoittuvat kuitupitoisella ruoalla (2, 5, 6). Kuitua suositellaan koko väestölle 25-35 g päivässä, ja diabeetikoiden kuidun saanti on hyvä olla vähintään tällä tasolla, mieluummin enemmän.

Lempin ravintovalmentajien suunnittelemissa ruokavalioissa esimerkiksi 1900 kcal :n energiatasolla saat 42 g kuitua päivässä, kun syöt ohjeiden mukaisen määrän aamulla tuorepuuroa (9,3 g kuitua), lounaaksi Chili con härkistä, riisi-ohra -lisäkettä ja porkkanoita (14 g), marjapuuroa välipalaksi (5 g), kala-kasviskeittoa leivän kera päivälliseksi (7,3 g) ja kasvis- ja ruislastudippejä iltapalaksi (6,4 g).

Rasvan laadusta ollaan yksimielisiä

Diabetessuosituksissa ympäri maailman ollaan yksimielisiä siitä, että tyydyttyneen, kovan rasvan saannin tulee pysytellä maltillisella tasolla diabeetikkojen ruokavaliossa (1, 2, 4). Omega-3-rasvahappojen saanti on hyvä taata nimenomaan ruoasta ravintolisien sijaan ja tähän päästään parhaiten syömällä kalaruokaa ainakin kaksi kertaa viikossa. Muita hyvän rasvan lähteitä suomalaisessa ruokavaliossa ovat erityisesti kasviöljyt, kuten rypsi- ja oliiviöljy, runsasrasvaiset (60-70%) kasvirasvapohjaiset margariinit, pähkinät ja siemenet (20-30 g päivässä) sekä avokado (6). Eläinrasvat ja kovetetut kasvirasvat jätetään puolestaan vähemmälle.


"Hedelmien, kasvisten, täysjyvätuotteiden, papujen, herneiden linssien ja kalan käytön lisääminen on pop"

Sopivat proteiinin lähteet

Kasvikunnan proteiineihin painottuva ruokavalio ennaltaehkäisee diabetesta ja sopii hyvin hoidoksi kakkostyypin diabetekseen (1). Punaisen lihan runsas kulutus on yhteydessä diabetekseen, sydän- ja verisuonitautitapahtumiin sekä tiettyihin syöpätyyppeihin (6). Tästä syystä ruokavaliosuunnitelmamme lämpimien ruokien proteiinin lähteet tulevat kalasta, kanasta, kasviproteiinin lähteistä, maitotuotteista ja kananmunasta.

Suolalla on yhteys tyypin 2 diabetekseen ja sen liitännäissairauksiin

Tiesitkö, että suomalaiset saavat suurimman osan suolasta viljavalmisteista ja lihatuotteista? (3) Keskimäärin suomalaiset saavat suolaa 7-8 grammaa päivässä, kun suositus on enintään 5 grammaa päivässä. Esimerkiksi ruotsalaisissa diabetessuosituksissa suolan käytön vähentäminen on otettu ensimmäistä kertaa vahvasti esille (4). Jos on tottunut käyttämään runsaasti suolaa, sen vähentäminen voi tuntua hankalalta. Makuaisti kuitenkin tottuu vähempisuolaiseen ruokaan jo muutamassa viikossa.

Sokeria ei tarvitse pelätä

Onko diabeetikon vain parasta välttää sokeria kokonaan? Kohtuullinen sokerin käyttö on ok ja toisaalta totaalikieltäytyminen voi johtaa siihen, että makeanhimo lisääntyy. Hedelmien ja marjojen oma sokeri ei myöskään ole pahasta: päinvastoin päivittäinen marjojen ja hedelmien syönti on terveydelle hyväksi1. Kahvin kaveriksi hyvä valinta on esimerkiksi vähärasvainen pulla tai pala marjapiirakkaa. Lisäksi kahvissa voi käyttää sokerin tilalla makeutusainetta.

Lähdeluettelo:

  • . Dworatzek ym. Nutrition Therapy. Diabetes Canada clinical practice guidelines. Canadian Journal of Diabetes 2013. http://guidelines.diabetes.ca/fullguidelines/Chapter11
  • Evert ym. Nutrition Therapy Recommendations for the Management of Adults With Diabetes. Diabetes Care 2014;37:S120-143. 
  • Helldán ym. Finravinto 2012 -tutkimus - The National FINDIET 2012 Survey. THL 2013. 
  • Kost vid diabetes – en vägledning till hälso- och sjukvården. Socialstyrelsen, Edita Västra Aros, Västerås 2011. http://www.socialstyrelsen.se/lists/artikelkatalog/attachments/18471/2011-11-7.pdf 
  • Ruoka sydänterveyden edistämisessä – Sydänliiton ravitsemussuositus. https://sydan.fi/ruoka-ja-liikunta/ruoka-sydanterveyden-edistamisessa-sydanliiton-ravitsemussuositus 
  • Terveyttä ruoasta! Suomalaiset ravitsemussuositukset 2014. Valtion ravitsemusneuvottelukunta, Juvenes Oy, Helsinki 2014. https://www.evira.fi/globalassets/vrn/pdf/ravitsemussuositukset_2014_fi_web.3_es-1.pdf