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Beinin innihalda ýmis steinefni sem gegna lykilhlutverki í styrk og uppbyggingu þeirra. Kalk og fosfat eru meðal mikilvægustu steinefnanna til að tryggja eðlilegan vöxt, endurnýjun og þéttleika þeirra. Án nægilegs kalks geta beinin orðið veikbyggð, brothætt og viðkvæm fyrir beinþynningu.","text","paragraph",{"content":89,"type":87},[90],{"text":91,"type":86},"Til að viðhalda sterkum beinum er nauðsynlegt að fá nægilegt magn af þessum steinefnum úr fæðunni ásamt D-vítamíni, sem hjálpar líkamanum að nýta kalkið á réttan hátt. Með hollu mataræði og góðri næringu leggur þú grunn að öflugri beinheilsu – fyrir nútíðina og framtíðina.","doc","Grundvöllur Sterkra Beina","e721f157-8720-4921-8709-b8a70f87c849","2026-01-12T00:16:52Z","block_text","edb9d990-9456-4e0b-a6e1-072e43b8e242","2026-10-12T01:08:02.429648Z",{"_type":100,"createdAt":74,"createdBy":5,"data":101,"id":164,"publishedAt":95,"publishedBy":5,"schemaApiId":165,"schemaId":166,"updatedAt":167,"updatedBy":168},"entry_block_media_text",{"body":102,"image":152,"imageSide":161},{"content":103,"type":92},[104,111,115,122,126,148],{"attrs":105,"content":107,"type":110},{"level":106},3,[108],{"text":109,"type":86},"Reglulegt máltíðamynstur","heading",{"content":112,"type":87},[113],{"text":114,"type":86},"Að borða reglulega yfir daginn næringarríkan mat getur stuðlað að stöðugri orku, jafnvægi á blóðsykri og dregið úr hungri og ofáti. Algengt er að borða þrjár aðalmáltíðir á dag – morgunverð, hádegisverð og kvöldverð – ásamt einum eða fleiri millibitum eftir þörfum. Reglulegt máltíðamynstur getur einnig stuðlað að betri meltingu og dregið úr sætindaþörf.",{"content":116,"type":87},[117],{"marks":118,"text":121,"type":86},[119],{"type":120},"bold","Samsetning máltíða",{"content":123,"type":87},[124],{"text":125,"type":86},"Til að tryggja hollt og næringarríkt mataræði er gott að setja saman máltíðir með eftirfarandi:",{"content":127,"type":147},[128,135,141],{"content":129,"type":134},[130],{"content":131,"type":87},[132],{"text":133,"type":86},"Grænmeti eða ávexti","listItem",{"content":136,"type":134},[137],{"content":138,"type":87},[139],{"text":140,"type":86},"Heilkorn (t.d. gróft brauð, hýðishrísgrjón, bygg)",{"content":142,"type":134},[143],{"content":144,"type":87},[145],{"text":146,"type":86},"Próteingjafa (t.d. fisk, kjöt, baunir, linsur, egg, tófú, hnetur)","bulletList",{"content":149,"type":87},[150],{"text":151,"type":86},"Fjölbreytt og vel samsett máltíð veitir líkamanum nauðsynleg næringarefni og stuðlar að góðri heilsu.",{"altText":153,"assetId":154,"contentType":155,"filename":156,"linkId":157,"sortOrder":158,"tag":159,"url":160},"Diskur með fjölbreyttri máltíð úr grænmeti, korni og próteingjöfum","9b5bf576-e278-49dd-8427-ecc92c51f75e","image\u002Fjpeg","beinheilsa-nut-meals.jpg","c469cea8-2f9b-496a-b07b-1e16ff1e5716",0,"image","https:\u002F\u002Fmedia.eldra.app\u002Fpublic\u002F992ef8c2-93ad-4177-8bd8-561e64480a68\u002Fassets\u002F9b5bf576-e278-49dd-8427-ecc92c51f75e",{"label":162,"value":163},"Hægri","right","c0e6c8fb-bcdb-413e-b935-3c48faa8c72b","block_media_text","992e5beb-f30a-4d13-85c1-169dd23f0865","2026-10-12T14:29:57.576476Z",{"firstName":18,"lastName":19},{"_type":170,"createdAt":4,"createdBy":5,"data":171,"id":582,"publishedAt":4,"publishedBy":5,"schemaApiId":583,"schemaId":584,"updatedAt":585,"updatedBy":5},"entry_block_nutrients",{"heading":172,"items":173},"Nauðsynleg næringarefni",[174,348,460],{"_type":175,"createdAt":176,"createdBy":5,"data":177,"id":343,"publishedAt":200,"publishedBy":5,"schemaApiId":344,"schemaId":345,"updatedAt":346,"updatedBy":347},"entry_nutrient","2026-01-11T19:43:27Z",{"body":178,"icon":188,"recommendations":191,"recommendationsIntro":251,"recommendationsTitle":252,"seo":253,"slug":256,"sourcesBody":257,"sourcesImage":318,"subtitle":325,"summary":254,"title":255,"warningBody":326,"warningTitle":342},{"content":179,"type":92},[180,184],{"content":181,"type":87},[182],{"text":183,"type":86},"Kalk er steinefni sem gegnir lykilhlutverki í uppbyggingu og viðhaldi sterkra beina og tanna. Um 99% af kalki líkamans er bundið í beinum, þar sem það stuðlar að styrk þeirra og stöðugleika. Auk þess tekur kalk þátt í ýmsum mikilvægum ferlum í líkamanum, þar á meðal vöðvasamdrætti, starfsemi taugakerfisins og blóðstorknun.",{"content":185,"type":87},[186],{"text":187,"type":86},"Rannsóknir sýna að þegar ráðlagður dagskammtur af kalki er uppfylltur, sérstaklega samhliða nægilegu D-vítamíni, getur það stuðlað að auknum beinmassa og bættri beinþéttni. Þetta er sérstaklega mikilvægt til að viðhalda góðri beinheilsu og draga úr hættu á beinþynningu og beinbrotum síðar á ævinni.",{"label":189,"value":190},"Mjólk","milk",[192,204,212,220,228,236,244],{"_type":193,"createdAt":176,"createdBy":5,"data":194,"id":199,"publishedAt":200,"publishedBy":5,"schemaApiId":201,"schemaId":202,"updatedAt":203,"updatedBy":5},"entry_intake_recommendation",{"ageFrom":158,"ageLabel":195,"ageTo":196,"amountLabel":197,"amountValue":198},"Börn undir 6 mánaða",0.5,"120 mg",120,"3f219dbd-a58d-4b64-9911-a8ffb379bbf5","2026-02-05T18:19:02Z","intake_recommendation","eda29373-bc58-4a81-baea-1440b2de10a7","2026-10-12T01:07:52.158536Z",{"_type":193,"createdAt":176,"createdBy":5,"data":205,"id":210,"publishedAt":200,"publishedBy":5,"schemaApiId":201,"schemaId":202,"updatedAt":211,"updatedBy":5},{"ageFrom":196,"ageLabel":206,"ageTo":207,"amountLabel":208,"amountValue":209},"Börn 7-11 mánaða",1,"310 mg",310,"f079fdbf-c214-4c35-ab21-037ec15c88ea","2026-10-12T01:07:52.299107Z",{"_type":193,"createdAt":176,"createdBy":5,"data":213,"id":218,"publishedAt":200,"publishedBy":5,"schemaApiId":201,"schemaId":202,"updatedAt":219,"updatedBy":5},{"ageFrom":207,"ageLabel":214,"ageTo":215,"amountLabel":216,"amountValue":217},"Börn 1-3 ára",4,"450 mg",450,"768d436b-903d-4a4e-906c-c6f9b11b586c","2026-10-12T01:07:52.43949Z",{"_type":193,"createdAt":176,"createdBy":5,"data":221,"id":226,"publishedAt":200,"publishedBy":5,"schemaApiId":201,"schemaId":202,"updatedAt":227,"updatedBy":5},{"ageFrom":215,"ageLabel":222,"ageTo":223,"amountLabel":224,"amountValue":225},"Börn 4-10 ára",11,"800 mg",800,"cf75c7ce-cde3-4928-862b-8d35eafd798a","2026-10-12T01:07:52.581618Z",{"_type":193,"createdAt":176,"createdBy":5,"data":229,"id":234,"publishedAt":200,"publishedBy":5,"schemaApiId":201,"schemaId":202,"updatedAt":235,"updatedBy":5},{"ageFrom":223,"ageLabel":230,"ageTo":231,"amountLabel":232,"amountValue":233},"Unglingar 11-17 ára",18,"1 150 mg",1150,"c8ad022b-bab4-4a96-8efc-efa549c85240","2026-10-12T01:07:52.742505Z",{"_type":193,"createdAt":176,"createdBy":5,"data":237,"id":242,"publishedAt":200,"publishedBy":5,"schemaApiId":201,"schemaId":202,"updatedAt":243,"updatedBy":5},{"ageFrom":231,"ageLabel":238,"ageTo":239,"amountLabel":240,"amountValue":241},"Ungmenni 18-24 ára",25,"1 000 mg",1000,"e90cdabb-2ed7-4136-a0af-3ac316712e24","2026-10-12T01:07:52.899326Z",{"_type":193,"createdAt":176,"createdBy":5,"data":245,"id":249,"publishedAt":200,"publishedBy":5,"schemaApiId":201,"schemaId":202,"updatedAt":250,"updatedBy":5},{"ageFrom":239,"ageLabel":246,"amountLabel":247,"amountValue":248},"Fullorðnir 25 ára og eldri","950 mg",950,"11190053-8952-44a9-86d5-d265a676588b","2026-10-12T01:07:53.049427Z","Ráðlagður dagskammtur (RDS) af kalki er það magn sem flestir þurfa daglega til að viðhalda góðri beinheilsu. Þörfin getur verið mismunandi eftir aldri.","Ráðlagður dagskammtur (RDS) af kalki",{"description":254,"title":255},"Kalk er eitt mikilvægasta byggingarefni beina og nauðsynlegt til að viðhalda styrk þeirra alla ævi. Lærðu hvernig þú færð nóg kalk úr fæðu og bætiefnum.","Kalk","calcium",{"content":258,"type":92},[259,264,268],{"attrs":260,"content":261,"type":110},{"level":106},[262],{"text":263,"type":86},"Hvaða matvæli eru rík af kalki?",{"content":265,"type":87},[266],{"text":267,"type":86},"Æskilegt er að fá kalk fyrst og fremst úr fæðu fremur en bætiefnum. Hér eru helstu uppsprettur kalks í fæðu:",{"content":269,"type":147},[270,276,282,288,294,300,306,312],{"content":271,"type":134},[272],{"content":273,"type":87},[274],{"text":275,"type":86},"Mjólk og mjólkurvörur",{"content":277,"type":134},[278],{"content":279,"type":87},[280],{"text":281,"type":86},"Ostar",{"content":283,"type":134},[284],{"content":285,"type":87},[286],{"text":287,"type":86},"Sardínur og harðfiskur",{"content":289,"type":134},[290],{"content":291,"type":87},[292],{"text":293,"type":86},"Tófú og aðrar sojavörur",{"content":295,"type":134},[296],{"content":297,"type":87},[298],{"text":299,"type":86},"Heilkorn",{"content":301,"type":134},[302],{"content":303,"type":87},[304],{"text":305,"type":86},"Hnetur og fræ",{"content":307,"type":134},[308],{"content":309,"type":87},[310],{"text":311,"type":86},"Kalkbætt jurtamjólk",{"content":313,"type":134},[314],{"content":315,"type":87},[316],{"text":317,"type":86},"Baunir og linsur",{"altText":319,"assetId":320,"contentType":155,"filename":321,"linkId":322,"sortOrder":158,"tag":323,"url":324},"Jógúrt í skál með berjum, valhnetum og fræjum","07e8df61-6494-4ef1-bd5b-738e41e2f0e7","beinheilsa-src-calcium.jpg","b28324f8-fd44-4913-9288-712db480f427","sourcesImage","https:\u002F\u002Fmedia.eldra.app\u002Fpublic\u002F992ef8c2-93ad-4177-8bd8-561e64480a68\u002Fassets\u002F07e8df61-6494-4ef1-bd5b-738e41e2f0e7","Um 99% af kalki líkamans er geymt í beinum og tönnum",{"content":327,"type":92},[328,332],{"content":329,"type":87},[330],{"text":331,"type":86},"Of mikið kalk getur valdið aukinni áhættu á nýrnasteinum og kalkútfellingum í mjúkvefjum.",{"content":333,"type":87},[334,336,340],{"text":335,"type":86},"Hámarkskalkneysla er ",{"marks":337,"text":339,"type":86},[338],{"type":120},"2500 mg",{"text":341,"type":86}," á dag, og ekki er mælt með að fara yfir það.","Meira er ekki alltaf betra","25a866a5-a02a-46e7-b0d1-fc7faba42ea8","nutrient","0bb287ce-e768-40a9-a8ea-49ca987773af","2026-10-12T14:29:59.164474Z",{"firstName":18,"lastName":19},{"_type":175,"createdAt":349,"createdBy":5,"data":350,"id":457,"publishedAt":366,"publishedBy":5,"schemaApiId":344,"schemaId":345,"updatedAt":458,"updatedBy":459},"2026-01-11T19:43:33Z",{"body":351,"icon":357,"recommendations":360,"recommendationsIntro":380,"recommendationsTitle":381,"seo":382,"slug":385,"sourcesBody":386,"sourcesImage":397,"subtitle":403,"summary":383,"title":384,"warningBody":404,"warningTitle":456},{"content":352,"type":92},[353],{"content":354,"type":87},[355],{"text":356,"type":86},"D-vítamín er nauðsynlegt fyrir líkamsstarfsemi, þar á meðal frásog kalks í smáþörmum. Það virkjar sérstök prótein sem hjálpa til við að flytja kalk úr fæðunni yfir í blóðrásina, en rétt magn kalks og fosfats í blóði er nauðsynlegt fyrir heilbrigða beinmyndun og eðlilegan vöðvasamdrátt. Skortur á D-vítamíni getur leitt til beinþynningar og veikari beina.",{"label":358,"value":359},"Fiskur","fish",[361,368,374],{"_type":193,"createdAt":349,"createdBy":5,"data":362,"id":365,"publishedAt":366,"publishedBy":5,"schemaApiId":201,"schemaId":202,"updatedAt":367,"updatedBy":5},{"ageLabel":363,"amountLabel":364},"Börn 1-9 ára","10 μg (400 AE)","b887989c-cf8e-450d-bc12-befad4e3a350","2026-01-12T00:02:10Z","2026-10-12T01:07:54.639935Z",{"_type":193,"createdAt":349,"createdBy":5,"data":369,"id":372,"publishedAt":366,"publishedBy":5,"schemaApiId":201,"schemaId":202,"updatedAt":373,"updatedBy":5},{"ageLabel":370,"amountLabel":371},"10 ára-70 ára","15 μg (600 AE)","0163df4e-8612-4eb8-8a5f-b9b778c0fa6d","2026-10-12T01:07:54.775154Z",{"_type":193,"createdAt":349,"createdBy":5,"data":375,"id":378,"publishedAt":366,"publishedBy":5,"schemaApiId":201,"schemaId":202,"updatedAt":379,"updatedBy":5},{"ageLabel":376,"amountLabel":377},"70 ára og eldri","20 μg (800 AE)","9c0bada7-384a-4830-9420-d1f417d39052","2026-10-12T01:07:54.934895Z","Samkvæmt norrænum næringarleiðbeiningum og Landlæknisembættinu er ráðlagður dagskammtur D-vítamíns fyrir fullorðna yfirleitt 15-20 míkrógrömm (600-800 AE), en sumir, sérstaklega þeir sem eiga í erfiðleikum með upptöku, geta þurft hærri skammta.","Ráðlagður dagskammtur",{"description":383,"title":384},"D-vítamín hjálpar líkamanum að nýta kalk og er lykilatriði fyrir góða beinheilsu. Kynntu þér hlutverk D-vítamíns og hvernig tryggja má nægilegt magn.","D-vítamín","vitamin-d",{"content":387,"type":92},[388,393],{"attrs":389,"content":390,"type":110},{"level":106},[391],{"text":392,"type":86},"D-vítamín og matur",{"content":394,"type":87},[395],{"text":396,"type":86},"Aðaluppspretta D-vítamíns er sólarljós, en líkaminn framleiðir það í húðinni þegar hún verður fyrir útfjólublárri geislun. Það er hins vegar erfitt að fá nægilegt D-vítamín einungis úr fæðu, þar sem það finnst í litlu magni í takmörkuðum matvælum. Feitur fiskur, eins og lax, síld og makríll, er einn af helstu náttúrulegu uppsprettunum, en maður þyrfti að borða mikið af honum til að uppfylla ráðlagðan dagskammt. D-vítamínmagn í eggjum og mjólkurvörum er fremur lítið.",{"altText":398,"assetId":399,"contentType":155,"filename":400,"linkId":401,"sortOrder":158,"tag":323,"url":402},"Ofnbakaður lax með hrísgrjónum, spergilkáli og gúrku","5f448987-f505-400e-9aec-5c08bb6a8b9c","beinheilsa-src-vitamind.jpg","60bedfff-2aad-47e3-abb7-03390beac145","https:\u002F\u002Fmedia.eldra.app\u002Fpublic\u002F992ef8c2-93ad-4177-8bd8-561e64480a68\u002Fassets\u002F5f448987-f505-400e-9aec-5c08bb6a8b9c","Þörf fyrir D-vítamín eykst með aldrinum til að styðja við beinheilsu og upptöku kalsíums",{"content":405,"type":92},[406,410,442],{"content":407,"type":87},[408],{"text":409,"type":86},"D-vítamín er fituleysanlegt vítamín og getur safnast upp í líkamanum ef það er tekið í of miklu magni, sérstaklega í formi bætiefna. Ofneysla getur hækkað styrk kalks í blóði og valdið einkennum eins og:",{"content":411,"type":147},[412,418,424,430,436],{"content":413,"type":134},[414],{"content":415,"type":87},[416],{"text":417,"type":86},"þreytu,",{"content":419,"type":134},[420],{"content":421,"type":87},[422],{"text":423,"type":86},"vöðvaslappleika,",{"content":425,"type":134},[426],{"content":427,"type":87},[428],{"text":429,"type":86},"hjartsláttartruflunum,",{"content":431,"type":134},[432],{"content":433,"type":87},[434],{"text":435,"type":86},"nýrnasteinum",{"content":437,"type":134},[438],{"content":439,"type":87},[440],{"text":441,"type":86},"skertri nýrnastarfsemi",{"content":443,"type":87},[444,446,448,449,453,454],{"text":445,"type":86},"Þrátt fyrir að D-vítamínskortur sé algengur, er einnig mögulegt að taka of mikið. Efri mörk fyrir fullorðna eru 4.000 AE (100 μg) á dag og ætti aðeins að fara yfir þau í samráði við heilbrigðisstarfsfólk.",{"type":447},"hardBreak",{"type":447},{"marks":450,"text":452,"type":86},[451],{"type":120},"Mikilvægt:",{"type":447},{"text":455,"type":86},"Ekki er hægt að fá eituráhrif af D-vítamíni eingöngu frá sólarljósi eða fæðu. Slík eituráhrif koma aðeins fram við inntöku mjög stórra skammta af bætiefnum. Fylgdu alltaf ráðleggingum heilbrigðisstarfsfólks um notkun D-vítamíns og láttu mæla D-vítamíngildi reglulega ef þörf krefur.","Efri mörk","7c4e2d3c-6148-4a6c-a05e-6d76a4edc752","2026-10-12T14:29:59.598291Z",{"firstName":18,"lastName":19},{"_type":175,"createdAt":461,"createdBy":5,"data":462,"id":579,"publishedAt":478,"publishedBy":5,"schemaApiId":344,"schemaId":345,"updatedAt":580,"updatedBy":581},"2026-01-11T19:43:41Z",{"body":463,"icon":469,"recommendations":472,"recommendationsIntro":497,"recommendationsTitle":381,"seo":498,"slug":501,"sourcesBody":502,"sourcesImage":572,"subtitle":578,"summary":499,"title":500},{"content":464,"type":92},[465],{"content":466,"type":87},[467],{"text":468,"type":86},"Prótein er nauðsynlegt fyrir líkama okkar, þar sem það tekur þátt í vöðvauppbyggingu, ensím- og hormónavirkni. Sterkir vöðvar og góð hreyfifærni eru lykilatriði fyrir daglegt líf. Við fáum lífsnauðsynlegar amínósýrur úr fæðunni, en líkaminn getur framleitt aðrar sjálfur.",{"label":470,"value":471},"Kjöt","steak",[473,480,486,492],{"_type":193,"createdAt":461,"createdBy":5,"data":474,"id":477,"publishedAt":478,"publishedBy":5,"schemaApiId":201,"schemaId":202,"updatedAt":479,"updatedBy":5},{"ageLabel":475,"amountLabel":476},"Fullorðið fólk (19-64 ára)","0,8 g per kg","66ad3727-5c33-4ebf-850a-3141b1098de0","2026-01-12T00:11:38Z","2026-10-12T01:07:55.231444Z",{"_type":193,"createdAt":461,"createdBy":5,"data":481,"id":484,"publishedAt":478,"publishedBy":5,"schemaApiId":201,"schemaId":202,"updatedAt":485,"updatedBy":5},{"ageLabel":482,"amountLabel":483},"Eldra fólk (65+ ára)","1,0-1,2 g per kg","faa728c6-97cd-406c-ad05-708824bfbe14","2026-10-12T01:07:55.367339Z",{"_type":193,"createdAt":461,"createdBy":5,"data":487,"id":490,"publishedAt":478,"publishedBy":5,"schemaApiId":201,"schemaId":202,"updatedAt":491,"updatedBy":5},{"ageLabel":488,"amountLabel":489},"Íþróttafólk","1,2-1,6 g per kg","f7c897bf-ad60-4651-bfe6-ac0f293ea015","2026-10-12T01:07:55.520988Z",{"_type":193,"createdAt":461,"createdBy":5,"data":493,"id":495,"publishedAt":478,"publishedBy":5,"schemaApiId":201,"schemaId":202,"updatedAt":496,"updatedBy":5},{"ageLabel":494,"amountLabel":483},"Fólk með beinþynningu","dbeb37fe-d3be-438d-8928-9d943b870c4f","2026-10-12T01:07:55.652517Z","Mataræði Íslendinga er almennt próteinríkt, en sumir hópar, eins og eldra fólk, vannærðir og íþróttafólk, þurfa meira prótein. Þörfin er um 0,8-2g\u002Fkg á dag eftir aðstæðum. Mikilvægt er að fá prótein úr fjölbreyttum mat, en engin þörf er á nákvæmri mælingu – best er að hafa próteingjafa í flestum máltíðum.\n\nEftirfarandi er einungis viðmið:",{"description":499,"title":500},"Prótein eru mikilvæg fyrir uppbyggingu beina og vöðva og stuðla að betri styrk og jafnvægi. Uppgötvaðu hvers vegna prótein skipta máli fyrir beinheilsu.","Prótein","protein",{"content":503,"type":92},[504,509,513,519,543,549],{"attrs":505,"content":506,"type":110},{"level":106},[507],{"text":508,"type":86},"Hvaða fæðutegundir innihalda prótein?",{"content":510,"type":87},[511],{"text":512,"type":86},"Prótein er auðvelt að finna í bæði dýra- og plönturíkinu, og fjölbreytt mataræði tryggir næga neyslu.",{"content":514,"type":87},[515],{"marks":516,"text":518,"type":86},[517],{"type":120},"Dýraafurðir",{"content":520,"type":147},[521,526,531,537],{"content":522,"type":134},[523],{"content":524,"type":87},[525],{"text":470,"type":86},{"content":527,"type":134},[528],{"content":529,"type":87},[530],{"text":358,"type":86},{"content":532,"type":134},[533],{"content":534,"type":87},[535],{"text":536,"type":86},"Egg",{"content":538,"type":134},[539],{"content":540,"type":87},[541],{"text":542,"type":86},"Mjólkurvörur (t.d. jógúrt, skyr, ostur)",{"content":544,"type":87},[545],{"marks":546,"text":548,"type":86},[547],{"type":120},"Plöntuafurðir",{"content":550,"type":147},[551,556,562,567],{"content":552,"type":134},[553],{"content":554,"type":87},[555],{"text":317,"type":86},{"content":557,"type":134},[558],{"content":559,"type":87},[560],{"text":561,"type":86},"Sojavörur (sojamjólk, tófú, sojajógúrt, kjötlíki o.fl.)",{"content":563,"type":134},[564],{"content":565,"type":87},[566],{"text":305,"type":86},{"content":568,"type":134},[569],{"content":570,"type":87},[571],{"text":299,"type":86},{"altText":573,"assetId":574,"contentType":155,"filename":575,"linkId":576,"sortOrder":158,"tag":323,"url":577},"Kjúklingur, soðin egg og kotasæla með grænmeti","d8333452-0293-4bb0-bdef-5f4c6d3ae9de","beinheilsa-src-protein.jpg","98cde9ac-fbc2-4b4b-b318-1705761bd0ec","https:\u002F\u002Fmedia.eldra.app\u002Fpublic\u002F992ef8c2-93ad-4177-8bd8-561e64480a68\u002Fassets\u002Fd8333452-0293-4bb0-bdef-5f4c6d3ae9de","Um 50% af rúmmáli beina og um þriðjungur af beinmassa er prótein.","2b98a95e-627f-4bc3-8043-5ab3a02d49fd","2026-10-12T14:30:00.060148Z",{"firstName":18,"lastName":19},"67e87a7d-a164-43d3-939e-2d7906816726","block_nutrients","6e68d1d8-02a0-4aa3-be56-74ed6cc104de","2026-10-12T01:08:02.787807Z",{"_type":100,"createdAt":74,"createdBy":5,"data":587,"id":658,"publishedAt":95,"publishedBy":5,"schemaApiId":165,"schemaId":166,"updatedAt":659,"updatedBy":660},{"body":588,"image":649,"imageSide":655},{"content":589,"type":92},[590,595,599,603,607,613,617,625,629,637,641],{"attrs":591,"content":592,"type":110},{"level":106},[593],{"text":594,"type":86},"Minnkuð matarlyst",{"content":596,"type":87},[597],{"text":598,"type":86},"Ef fólk finnur fyrir minni matarlyst er mikilvægt að tryggja reglulega næringu yfir daginn með minni og tíðari skömmtum.",{"content":600,"type":87},[601],{"text":602,"type":86},"Með hækkandi aldri getur svengdartilfinning dvínað, sem getur leitt til þess að fólk borði minna og missi þyngd.",{"content":604,"type":87},[605],{"text":606,"type":86},"Mikilvægt er að forðast að láta orkusnauðan mat taka pláss frá næringarríkum og próteinríkum mat.",{"content":608,"type":87},[609],{"marks":610,"text":612,"type":86},[611],{"type":120},"Ráð við minnkaðri matarlyst eða þyngdartapi",{"content":614,"type":87},[615],{"text":616,"type":86},"Borða reglulega yfir daginn:",{"content":618,"type":147},[619],{"content":620,"type":134},[621],{"content":622,"type":87},[623],{"text":624,"type":86},"Morgunverð, hádegisverð, kvöldverð og 2–3 millibita á milli mála.",{"content":626,"type":87},[627],{"text":628,"type":86},"Leggja áherslu á próteinrík matvæli:",{"content":630,"type":147},[631],{"content":632,"type":134},[633],{"content":634,"type":87},[635],{"text":636,"type":86},"Fisk, kjöt, egg, mjólkurvörur og baunir í máltíðum.",{"content":638,"type":87},[639],{"text":640,"type":86},"Í sumum tilfellum er þörf á næringarviðbót, t.d. næringardrykkjum:",{"content":642,"type":147},[643],{"content":644,"type":134},[645],{"content":646,"type":87},[647],{"text":648,"type":86},"Næring+, Nutridrink, Resorse.",{"altText":650,"assetId":651,"contentType":155,"filename":652,"linkId":653,"sortOrder":158,"tag":159,"url":654},"Nær tómur diskur með gaffli","a99cc17e-b7ae-46ef-a873-bd4a08a5ac54","beinheilsa-nut-appetite.jpg","8d57b664-3dda-4d43-a4b8-ce947a2b12da","https:\u002F\u002Fmedia.eldra.app\u002Fpublic\u002F992ef8c2-93ad-4177-8bd8-561e64480a68\u002Fassets\u002Fa99cc17e-b7ae-46ef-a873-bd4a08a5ac54",{"label":656,"value":657},"Vinstri","left","ab2c15bd-f45d-4d4b-96f8-77fe06b5ebdb","2026-10-12T14:29:57.97127Z",{"firstName":18,"lastName":19},{"_type":100,"createdAt":74,"createdBy":5,"data":662,"id":689,"publishedAt":95,"publishedBy":5,"schemaApiId":165,"schemaId":166,"updatedAt":690,"updatedBy":691},{"body":663,"image":682,"imageSide":688},{"content":664,"type":92},[665,670,674,678],{"attrs":666,"content":667,"type":110},{"level":106},[668],{"text":669,"type":86},"Mjólkursykuróþol",{"content":671,"type":87},[672],{"text":673,"type":86},"Mjólkurvörur eru rík uppspretta kalks en innihalda einnig mjólkursykur (laktósa), sem sumir þola illa. Fyrir einstaklinga með mjólkursykuróþol eru þó ýmsar leiðir til að tryggja nægilegt kalkinntak.",{"content":675,"type":87},[676],{"text":677,"type":86},"Laktósafríar mjólkurvörur, þar sem mjólkursykurinn hefur verið brotinn niður, eru oft góður kostur og henta mörgum með mjólkursykuróþol. Brauðostur inniheldur mjög lítið magn mjólkursykurs og flestir með óþol geta neytt hans án vandræða. Þar sem brauðostur er einnig kalkríkur, getur hann verið mikilvæg uppspretta kalks fyrir þá sem þola hann.",{"content":679,"type":87},[680],{"text":681,"type":86},"Aðrir kalkgjafar eru kalkbætt jurtamjólk (svo sem sojamjólk, haframjólk og möndlumjólk), tófú, sojabaunir, heilkornavörur, dökkgrænt grænmeti, sesamfræ (tahini), hnetur og möndlur. Með fjölbreyttu fæðu er því hægt að fá nægilegt magn kalks þrátt fyrir mjólkursykuróþol.",{"altText":683,"assetId":684,"contentType":155,"filename":685,"linkId":686,"sortOrder":158,"tag":159,"url":687},"Sojamjólk í skál og sojabaunir í kring","f39283f3-e21d-4cab-8fe7-cab2b021cd53","beinheilsa-nut-lactose.jpg","5e04fc40-0db7-44b6-9e10-18912d903aa4","https:\u002F\u002Fmedia.eldra.app\u002Fpublic\u002F992ef8c2-93ad-4177-8bd8-561e64480a68\u002Fassets\u002Ff39283f3-e21d-4cab-8fe7-cab2b021cd53",{"label":162,"value":163},"d37ca43d-4734-4a18-9277-77fe43c949a5","2026-10-12T14:29:58.352487Z",{"firstName":18,"lastName":19},{"_type":100,"createdAt":74,"createdBy":5,"data":693,"id":728,"publishedAt":95,"publishedBy":5,"schemaApiId":165,"schemaId":166,"updatedAt":729,"updatedBy":730},{"body":694,"image":721,"imageSide":727},{"content":695,"type":92},[696,701,705,709,713,717],{"attrs":697,"content":698,"type":110},{"level":106},[699],{"text":700,"type":86},"Kalk úr öðrum matvælum en mjólkurvörum",{"content":702,"type":87},[703],{"text":704,"type":86},"Þeir sem neyta ekki mjólkurvara geta fengið kalk úr ýmsum öðrum matvælum. Gott er að velja kalkbættar vörur, svo sem kalkbætta jurtamjólk eins og sojamjólk, haframjólk eða möndlumjólk. Kalk er einnig að finna í tófú, sojabaunum, heilkornavörum, dökkgrænu grænmeti, sesamfræjum (tahini), hnetum og möndlum.",{"content":706,"type":87},[707],{"text":708,"type":86},"Upptaka kalks úr jurtaríkinu getur stundum verið minni, sérstaklega úr ákveðnu grænmeti eins og spínati, rabarbara og valhnetum. Þetta er vegna oxalsýru, sem dregur úr frásogi kalks. Hins vegar getur suða eða eldun spínats og rabarbara minnkað oxalsýruna og þar með aukið upptöku kalks úr þessum matvælum.",{"content":710,"type":87},[711],{"text":712,"type":86},"Ef vara er kalkbætt stendur það yfirleitt á umbúðunum. Einnig er hægt að skoða innihaldslýsingu og leita að efnunum calcium chloride (E509) eða calcium sulphate (E516), sem eru algengar kalkbætur.",{"content":714,"type":87},[715],{"text":716,"type":86},"Fyrir grænkera sem hvorki neyta kalkbættra matvæla né tófús, er nauðsynlegt að taka kalk sem fæðubótarefni til að tryggja nægilegt kalkinntak.",{"content":718,"type":87},[719],{"text":720,"type":86},"Til að meta kalkneyslu er hægt að nota kalkreiknivél á beinheilsa.is til að sjá hversu mikið kalk er fengið úr fæðunni.",{"altText":722,"assetId":723,"contentType":155,"filename":724,"linkId":725,"sortOrder":158,"tag":159,"url":726},"Skál með kjúklingabaunum, korni, tómötum, gúrku og papriku","b7434665-59bf-4c68-be95-eee6ef329d6e","beinheilsa-nut-vegan.jpg","ffbb0ac8-9b8c-4df0-b685-6047f4152de1","https:\u002F\u002Fmedia.eldra.app\u002Fpublic\u002F992ef8c2-93ad-4177-8bd8-561e64480a68\u002Fassets\u002Fb7434665-59bf-4c68-be95-eee6ef329d6e",{"label":656,"value":657},"1c652446-d343-4974-b010-1527dec228f3","2026-10-12T14:29:58.733947Z",{"firstName":18,"lastName":19},{"_type":100,"createdAt":732,"createdBy":5,"data":733,"id":750,"publishedAt":751,"publishedBy":5,"schemaApiId":165,"schemaId":166,"updatedAt":751,"updatedBy":5},"2026-01-11T20:28:42Z",{"body":734,"heading":740,"image":741,"imageSide":747,"linkHref":748,"linkLabel":749},{"content":735,"type":92},[736],{"content":737,"type":87},[738],{"text":739,"type":86},"Á vef Embættis landlæknis má finna opinberar ráðleggingar um mataræði sem styðja við góða heilsu og vellíðan á öllum æviskeiðum.","Ráðleggingar landlæknis",{"assetId":742,"contentType":743,"filename":744,"linkId":745,"sortOrder":158,"tag":159,"url":746},"0b979fa1-d635-4ab1-bb6b-fd1be34a6d9a","image\u002Fpng","Screenshot 2025-03-30 at 17.27.53.png","bd04cdfe-7dcb-4944-b358-be30981ebecd","https:\u002F\u002Fmedia.eldra.app\u002Fpublic\u002F992ef8c2-93ad-4177-8bd8-561e64480a68\u002Fassets\u002F0b979fa1-d635-4ab1-bb6b-fd1be34a6d9a",{"label":162,"value":163},"https:\u002F\u002Fisland.is\u002Fmataraedi-radleggingar-landlaeknis","Ísland.is - 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Hitinn úr steikta grænmetinu hjálpar til við að mýkja rjómaostinn.",{"content":1189,"type":134},[1190],{"content":1191,"type":87},[1192],{"text":1193,"type":86},"Steikið kjúklingabringurnar á pönnu þar til orðnar gullinbrúnar á hvorri hlið og kryddið með kjúklingakryddi eða salti og pipar",{"content":1195,"type":134},[1196],{"content":1197,"type":87},[1198],{"text":1199,"type":86},"Setjið kjúklingabringurnar í eldfast mót og hellið sósunni úr skálinni yfir kjúklinginn",{"content":1201,"type":134},[1202],{"content":1203,"type":87},[1204],{"text":1205,"type":86},"Setjið inn í ofn í um 20-30 mín eða þar til kjúklingabringurnar eru eldaðar í gegn","orderedList","Kjúklingur í basil rjómasósu","220e01ee-4782-4525-a423-fa4b719ed501","2026-01-11T17:44:37Z","2026-10-12T14:30:00.59885Z",{"firstName":18,"lastName":19},"1dcdc756-cc58-4c58-ba54-1fcc100c131f","2026-01-11T17:22:58Z","block_recipes","77bb3154-9bc0-4258-b1ad-895a25715671","2026-10-12T01:08:03.481238Z","Kynntu þér helstu næringarefni og matvæli sem stuðla að uppbyggingu og viðhaldi sterkra og heilbrigðra beina",{"description":1219,"title":41},"Er fæðan þín nógu næringarík fyrir besta heilsu?","nutrition","Næring fyrir sterkari bein","106eaf46-7ffd-4710-8d52-e16ed0e0a7bc","4df34fda-4042-4a02-8189-d38a2d82a858","2026-10-12T13:41:09.149457Z",{"firstName":18,"lastName":19},1791901569574]