{"id":5284,"date":"2023-04-20T16:44:28","date_gmt":"2023-04-20T14:44:28","guid":{"rendered":"https:\/\/aiguajoc.com\/guia-de-alimentacion-saludable-consejos-nutricionales\/"},"modified":"2024-03-21T12:57:32","modified_gmt":"2024-03-21T11:57:32","slug":"guia-dalimentacio-saludable-consells-nutricionals","status":"publish","type":"post","link":"https:\/\/aiguajoc.com\/ca\/guia-dalimentacio-saludable-consells-nutricionals\/","title":{"rendered":"Guia d’alimentaci\u00f3 saludable – Consells nutricionals"},"content":{"rendered":"

Si vens dels blocs anteriors, ja sabr\u00e0s com s’estructuren els aliments i quina funci\u00f3 tenen en el nostre cos, si no \u00e9s aix\u00ed et recomanem que te’ls llegeixis b\u00e9 abans d’anar al seg\u00fcent pas.<\/p>\n

Amb tota la informaci\u00f3 que tenim ara, com la tradu\u00efm al plat?<\/strong>
\nJa tenim els grans pilars de l’alimentaci\u00f3 establerts, per\u00f2, i tot aix\u00f2, com ho tradu\u00efm en el nostre dia? Primer de tot hem de recalcar el que hem dit a blocs anteriors, cada persona \u00e9s un m\u00f3n i t\u00e9 una situaci\u00f3 i un context espec\u00edfic, aix\u00f2 fa que no hi hagi una dieta m\u00e0gica que ens pugui servir a tots de la mateixa manera o amb els mateixos resultats. Per\u00f2 si que hi ha unes pautes gen\u00e8riques que tothom pot seguir per a millorar el seu estil de vida.
\nA continuaci\u00f3 veurem alguns consells<\/strong> que et poden ajudar a controlar millor el que menges i a mantenir una alimentaci\u00f3 equilibrada i sana.<\/p>\n<\/div>

  • <\/i><\/span>
    Menja variat<\/strong>. Pot semblar una ximpleria, per\u00f2 no et l\u00edmitis als menjars c\u00f2modes que portes fent tota la vida, descobreix aliments, posa-li colors i sabors nous al plat i gaudeix de menjar sa.<\/div><\/li>
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    Tingues una alimentaci\u00f3 completa.<\/strong> \u00c9s important que en el nostre dia a dia i en els nostres menjars apareguin tots els grups d’aliments que hem esmentat abans.<\/div><\/li>
  • <\/i><\/span>
    Controla les quantitats.<\/strong> I aix\u00f2 no sols val per a la persona que intenta baixar de pes, controlar les quantitats del que menges t’ajudar\u00e0 a fer-te una idea de les teves necessitats i amb pr\u00e0ctica podr\u00e0s anar aprenent a regular-te tu mateix\/a<\/strong> el dia que surtis a menjar fora, en \u00e8poca de festes, o la mateixa setmana.<\/div><\/li>
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    Gaudeix de l’hora de menjar.<\/strong> Moltes persones, durant els menjars, sigui per pressa o per costum, tendeixen a estar fent altres coses com mirar la televisi\u00f3, xatejar amb el m\u00f2bil, etc. Ser conscient del que est\u00e0s menjant t’ajudar\u00e0 a no passar-te de la ratlla i a m\u00e9s, en tenir al cap el que estem menjant far\u00e0 que el cervell ens proporcioni aquesta sensaci\u00f3 de sacietat per a no continuar menjant sense fam.<\/div><\/li>
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    Tria el m\u00e8tode de cuina adequat.<\/strong> Una bona alimentaci\u00f3 passa tamb\u00e9 per la cuina, saber com cuinar els aliments, reduir el consum de fregits, menjars preparats i pastisseria industrial ens ajudar\u00e0 a reduir el consum de greixos trans i els excessos.<\/div><\/li>
  • <\/i><\/span>
    Programa b\u00e9 el teu dia a dia<\/strong>. \u00c9s important tenir un horari ben organitzat per a poder gestionar el temps de manera adequada i no haver de c\u00f3rrer i improvisar plats r\u00e0pids i moltes vegades no gaire nutritius.<\/div><\/li>
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    Adapta la dieta al teu gust<\/strong>. Una dieta no ha de ser restrictiva, deixar-te amb fam ni l’has de fer de mala gana. Has de gaudir del proc\u00e9s igual que dels resultats i \u00e9s per aix\u00f2 que des d’ Aiguajoc recomanem la supervisi\u00f3 d’un professional<\/strong> en l’hora de buscar ajuda diet\u00e8tica.<\/div><\/li><\/ul><\/div><\/div><\/div><\/div>

    Tips i recomanacions<\/h2><\/div>

    Anem amb els aliments en concret, alguns “tips” que ens poden ajudar amb els nostres plats s\u00f3n:<\/p>\n<\/div>

    • <\/i><\/span>
      Els plats<\/strong>. \u00c9s important que en cada menjar o a la gran majoria introdu\u00efm tant prote\u00efnes, hidrats i greixos saludables.<\/div><\/li>
    • <\/i><\/span>
      La fruita i la verdura<\/strong>. Com hem dit abans s\u00f3n essencials en el nostre dia a dia per la quantitat de minerals i vitamines<\/strong> que ens aporten, aquests aliments ens ajudaran a prevenir mancances de tota mena. A part tant fruites com verdures tenen una capacitat saciant<\/strong> que ens pot ajudar a controlar l’alimentaci\u00f3 i els moments de fam psicol\u00f2gica. Intenta afegir alguns d’aquests aliments a cada menjar.<\/div><\/li><\/ul><\/div><\/div>
      \"Guia<\/span><\/div><\/div><\/div>
      • <\/i><\/span>
        Els llegums<\/strong>. Els superaliments de veritat<\/strong>, els llegums porten gran quantitat de prote\u00efnes d’alta qualitat, hidrats de carboni d’absorci\u00f3 lenta, fibra, minerals, vitamines… Qu\u00e8 m\u00e9s necessitem? Els llegums es poden menjar cada dia<\/strong> i la gran varietat de la qual disposem fa molt m\u00e9s f\u00e0cil que la nostra pauta no sigui avorrida.<\/div><\/li>
      • <\/i><\/span>
        La carn<\/strong>. Un aliment a controlar b\u00e9 de prop, actualment la poblaci\u00f3 espanyola duplica el consum recomanat de carn setmanal.<\/strong> La carn vermella es recomana no excedir de les dues racions en la setmana<\/strong>, mentre que la carn blanca pot pujar fins a quatre racions per setmana.<\/strong><\/div><\/li>
      • <\/i><\/span>
        El peix<\/strong>. Les recomanacions de consum de peix a la setmana s\u00f3n de dues a quatre vegades<\/strong>, intentant que entre un i dues vegades sigui peix blau<\/strong>.<\/div><\/li>
      • <\/i><\/span>
        Derivats vegetals<\/strong>. Una gran alternativa a l’exc\u00e9s de carn que hem comentat abans. Una font de prote\u00efna completa<\/strong>, plena de minerals i fibra i amb menys greixos saturats<\/strong> que la carn. Un exemple d’alternativa perfecta per a reduir el consum i amb la quantitat d’alternatives que estan sortint avui dia, no hi ha excusa!<\/div><\/li>
      • <\/i><\/span>
        La sal<\/strong>. Encara que per si mateix no \u00e9s perjudicial, tamb\u00e9 \u00e9s cert que una dieta controlada en sal ens ajudar\u00e0 a prevenir una pressi\u00f3 arterial elevada<\/strong>. S’ha d’anar amb compte sobretot amb els processaments<\/strong> com les patates de bossa o la fruita seca salada.<\/div><\/li>
      • <\/i><\/span>
        Els fregits<\/strong>. Com hem comentat abans, el m\u00e8tode de cocci\u00f3 jugar\u00e0 un paper important en la qualitat nutricional dels nostres plats, els fregit per norma general es tenen que intentar reduir al m\u00e0xim<\/strong> a pesar que actualment existeixen alternatives saludables<\/strong> como la fregidora d’aire calent<\/strong>, que utilitza molt menys oli i dona un resultat igual que la fregidora convencional.<\/div><\/li><\/ul>

        En el seg\u00fcent i \u00faltim bloc et proporcionarem l’eina per a qu\u00e8, juntament amb aquests consells, puguis estructurar-te com ning\u00fa els plats en el teu dia a dia sense que t’hagis de trencar el cap amb quantitats ni percentatges!<\/p>\n<\/div>\n\n

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        \n 5\/5 - (1 vote) <\/div>\n <\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":1651,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[86],"tags":[],"class_list":["post-5284","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cos-i-ment"],"acf":[],"yoast_head":"\nGuia d'alimentaci\u00f3 saludable - Consells nutricionals<\/title>\n<meta name=\"description\" content=\"A continuaci\u00f3 veurem alguns consells que et poden ajudar a controlar millor el que menges i a mantenir una alimentaci\u00f3 equilibrada i sana.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/aiguajoc.com\/ca\/guia-dalimentacio-saludable-consells-nutricionals\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Guia d'alimentaci\u00f3 saludable - 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