God hormonbalanse innebærer et solid inntak av grønnsaker og frukt. Frukt og grønnsaker inneholder ikke bare rikelig med nødvendige mineraler og vitaminer, men også mye fiber. Fiber bidrar til å holde blodsukkeret stabilt, noe som igjen påvirker utskillelsen av hormonet insulin.

Dessuten gir fiber viktig næring til bakteriene i tarmen. God tarmhelse er viktig blant annet for utskillelse av velværehormonet serotonin. 90 prosent av dette hormonet lages i tarmen. Serotonin samspiller med østrogen, progesteron og kortisol, noe som gjør det ekstra viktig å stelle pent med tarmen for å få god hormonbalanse.

Hvis du ønsker å få bedre ernæringskunnskaper kan du sjekke ut kursene mine her.

Hvor mye grønt må du spise for god hormonbalanse og god helse?

 Vi sier 5 om dagen, danskene sier 6 porsjoner grønnsaker og frukt. En porsjon regnes som 100 gram. Eller enklere målt: Det du får plass til i hånda di. Juice kan inngå som en av 5 (eller 6) porsjoner. Selv om juice inneholder mange vitaminer og mineraler, inneholder den ikke fiber. Sånn sett er det bedre å drikke smoothie enn juice, hvis du vil ha frukt og grønnsaker i flytende form.

 Her er noen enkle tips for å øke inntaket av frukt og grønt og få bedre hormonbalanse:

  • Salat, spinat, ruccola, paprika, avokado, tomat, eple, reddik eller agurk sammen med ost eller skinke på brødskiva.
  • Smoothie
  • Yoghurt naturell med frukt istedet for fruktyoghurt.
  • Frukt eller bær på havregrøt eller frokostblanding.
  • Rørte bær istedet for syltetøy.
  • Omelett med grønnsaker i stedet for speilegg.
  • Bland grønnsaker i potetstappen.
  • Bland ris eller bulgur med masse kokte grønnsaker.
  • Bland kjøttdeig med raspete gulrøtter, kålrot, aubergine eller squash.
  • Bak fisk eller kylling på en grønnsaksseng.
  • Fermenterte grønnsaker som tilbehør til kjøtt og fisk
  • Aubergine i skiver, sopp, paprika, purre, løk, oliven og spinat er godt på pizza.
  • Ovnsbakt eple, kokte pærer eller plommer, grøt eller kompott med frukt eller bær til dessert.
  • Rå grønnsaker med dipp som snacks.
  • Grønnkålchips i stedet for potetgull.

Hva er dine beste tips til mer grønnsaker i kostholdet? Del gjerne under!

Har du lastet ned guiden? Her kan du lese mer om hvor du bør ha fokus for hormonbalanse og kropp i balanse:

Kropp i balanse



Ved å takke ja til guiden godtar du også at jeg sender deg eposter med informasjon. Du kan når som helst stoppe disse.

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