{"id":5283,"date":"2023-04-27T16:09:47","date_gmt":"2023-04-27T14:09:47","guid":{"rendered":"https:\/\/aiguajoc.com\/guia-de-alimentacion-saludable\/"},"modified":"2024-03-21T12:58:59","modified_gmt":"2024-03-21T11:58:59","slug":"guia-dalimentacio-saludable","status":"publish","type":"post","link":"https:\/\/aiguajoc.com\/ca\/guia-dalimentacio-saludable\/","title":{"rendered":"Guia d’alimentaci\u00f3 saludable – Divideix el teu plat"},"content":{"rendered":"

Alimentaci\u00f3 saludable<\/h2><\/div>

Si vens dels blocs anteriors, ja tindr\u00e0s una idea prou completa de com s’estructuren els aliments, de com funcionen en el cos i de com els podem aprofitar per a millorar el nostre estat de salut. El seg\u00fcent i \u00faltim pas \u00e9s descobrir com podem aplicar tots els nostres consells i com organitzar-ho en el plat!<\/p>\n<\/div>

El m\u00e8tode del plat<\/h3><\/div>

Amb tots els \u201ctips\u201d anteriors pot ser que quan ens toqui fer els grans menjars del dia ens fem un embolic per a distribuir el plat i les quantitats, per a aquesta \u00faltima i com hem dit en altres publicacions, cada persona \u00e9s un m\u00f3n<\/strong> i necessita unes quantitats espec\u00edfiques pel seu context i situaci\u00f3, per\u00f2 per a la distribuci\u00f3 del plat s\u00ed que et podem donar alguna idea… i aquesta \u00e9s la del m\u00e8tode del plat<\/strong>, una forma ideal d’organitzar tant menjades com sopars que t’ajudar\u00e0 a distribuir els aliments<\/strong> d’una forma equilibrada, senzilla i r\u00e0pida<\/strong>.<\/p>\n

El m\u00e8tode del plat es basa en dividir el nostre plat en 3 porcions<\/strong>.<\/p>\n<\/div><\/div><\/div><\/div><\/div>

  • <\/i><\/span>
    La primera porci\u00f3<\/strong> ens ocupar\u00e0 la meitat del plat<\/strong> aproximadament, i estar\u00e0 plena de les millors verdures i hortalisses<\/strong> que tinguis, ja sigui una amanida verda, un plat de bledes, o uns esp\u00e0rrecs amb tom\u00e0quet, iQuanta m\u00e9s varietat millor<\/strong>! Pensa que a m\u00e9s colors tingui la porci\u00f3 d’hortalisses, m\u00e9s vitamines i minerals estar\u00e0s afegint!<\/div><\/li>
  • <\/i><\/span>
    La segona porci\u00f3<\/strong> del plat ocupar\u00e0 un quart<\/strong> d’aquest aproximament i estar\u00e0 format per aliments proteics<\/strong>, i aqu\u00ed tamb\u00e9 tenim varietat, carns, seitan, peixos, tofu, ous, Tempe, derivats de la soja… No et quedis amb nom\u00e9s una font de prote\u00efna!<\/div><\/li>
  • <\/i><\/span>
    L’\u00faltima porci\u00f3 <\/strong> que ens ocupar\u00e0 el quart de plat<\/strong> restant,<\/strong> l’emplenarem amb hidrats<\/strong> de<\/strong> carboni<\/strong>, ja sigui amb arr\u00f2s, pasta, llegums, patata, altres cereals, etc Sempre procurant que ens aportin l’energia<\/strong> que necessitem.<\/div><\/li><\/ul><\/div><\/div>
    \"Guia<\/span><\/div><\/div><\/div>

    Hem de dir que aquestes dues \u00faltimes porcions poden variar una mica<\/strong>, fer-se m\u00e9s gran o m\u00e9s petita en funci\u00f3 dels nostres objectius o el nostre context, per\u00f2 \u00e9s una molt bona aproximaci\u00f3 per a comen\u00e7ar a canviar el nostre estil de vida.<\/p>\n

    Durant el menjar no hi ha res millor que un got d’aigua<\/strong> per a hidratar-nos<\/strong> correctament. Hi ha molta gent que opta per substituir aquesta aigua per una mica de vi, begudes ensucrades o altres, per\u00f2 la veritat \u00e9s que aquestes no deixen de ser begudes que haurien de ser de consum ocasional<\/strong>, ideal per a festes, aniversaris o el dia que sortim a menjar fora, amb moderaci\u00f3 i en ocasions especials. L’aigua \u00e9s vida… Vida sana!<\/strong><\/p>\n

    Tot aix\u00f2 est\u00e0 molt b\u00e9, per\u00f2… I els greixos?<\/strong> Ja hem comentat en anteriors publicacions que els greixos s\u00f3n igual d’importants en la nostra dieta que la resta de nutrients, \u00e9s per aix\u00f2 que tamb\u00e9 han de ser presents en els nostres plats<\/strong>, i per a fer-ho podem complementar la nostra amanida amb un grapat de fruita seca, el plat sencer amb un bon doll d’oli d’oliva verge extra, amb un tros d’alvocat, etc. A tot aix\u00f2 hem de sumar-li que molts aliments proteics porten amb si quantitats de greixos que tamb\u00e9 acabarem ingerint i per si encara fos poc, en cuinar-los en la paella o a la planxa tamb\u00e9 afegim una certa quantitat d’oli que acabar\u00e0 absorbit per l’aliment que m\u00e9s tard menjar\u00e0s.
    \nPer a acabar amb aquest plat no ens podem oblidar les postres<\/strong>, res millor que una pe\u00e7a de fruita<\/strong> per a acabar d’aportar-nos les vitamines que necessitem i proporcionar-nos aquesta sensaci\u00f3 de sacietat que ens far\u00e0 acabar el menjar sense fam.<\/p>\n

    Aquest m\u00e8tode est\u00e0 molt b\u00e9 per a organitzar-nos els menjars de manera equilibrada, per\u00f2 no \u00e9s una dieta. Has de tenir en compte que quan mengem hem d’aportar suficient energia en el nostre cos per a poder dur a terme el nostre dia, \u00e9s per aix\u00f2 que hem de trobar l’equilibri idoni entre quantitats, Ni ens hem de quedar amb fam ni hem d’acabar empatxats!<\/p>\n<\/div>\n\n

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