{"id":12270,"date":"2021-03-24T11:49:51","date_gmt":"2021-03-24T10:49:51","guid":{"rendered":"https:\/\/nomen.es\/?p=12270"},"modified":"2021-03-24T11:49:51","modified_gmt":"2021-03-24T10:49:51","slug":"claus-alimentacio-saludable","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/claus-alimentacio-saludable\/","title":{"rendered":"10 claus per a una alimentaci\u00f3 saludable"},"content":{"rendered":"<p>La feina, els nens, la casa&#8230; El dia a dia pot convertir-se en una <strong>marat\u00f3<\/strong> i moltes vegades tens la sensaci\u00f3 d\u2019anar corrent a tot arreu. Oi que s\u00ed? Arriba el moment de fer el dinar o el sopar i no has pogut ni parar-te un minut a pensar qu\u00e8 cuinar\u00e0s. I aix\u00f2 et porta a preparar qualsevol cosa, o a fer servir congelats o menjar preparat. Per un dia, no passa res, per\u00f2 si aix\u00f2 es converteix en un h\u00e0bit, la teva salut i la de la teva fam\u00edlia es poden veure afectades en negatiu.<\/p>\n<p>I \u00e9s que, per molt atrafegada que sigui la teva vida di\u00e0ria, no t\u2019has d\u2019oblidar de portar una <strong>alimentaci\u00f3 saludable, completa i equilibrada<\/strong>. Com aconseguir-ho sense morir en l\u2019intent? Aqu\u00ed et donem 10 claus, f\u00e0cils de seguir. \u00c9s q\u00fcesti\u00f3 de crear l\u2019h\u00e0bit i seguir les indicacions que et donem. \u00c9s veritat que l\u2019edat, la condici\u00f3 f\u00edsica i el tipus d\u2019activitat f\u00edsica de cada persona influeixen en les seves necessitats nutricionals, per\u00f2 la base \u00e9s la mateixa.<\/p>\n<h2>La pir\u00e0mide nutricional, un mantra<\/h2>\n<p>La pir\u00e0mide nutricional \u00e9s una manera gr\u00e0fica de representar quins tipus d\u2019aliments has de consumir de manera di\u00e0ria i quins aliments has de deixar per a un consum ocasional.<\/p>\n<h3>Aliments de consum diari:<\/h3>\n<ul>\n<li>Pa, cereals, arr\u00f2s, pasta i patates (4-6 racions di\u00e0ries)<\/li>\n<li>Fruites (3 o m\u00e9s racions di\u00e0ries)<\/li>\n<li>Verdures i hortalisses (2 o m\u00e9s racions di\u00e0ries)<\/li>\n<li>Oli d\u2019oliva (de 3 a 6 racions di\u00e0ries)<\/li>\n<li>L\u00e0ctics (llet, iogurt, formatge) (de 2 a 4 racions di\u00e0ries)<\/li>\n<li>Fruits secs (de 3 a 7 racions setmanals)<\/li>\n<li>Llegums (de 2 a 4 racions setmanals)<\/li>\n<li>Ous (3-4 racions setmanals)<\/li>\n<li>Carns magres (3-4 racions setmanals)<\/li>\n<li>Peixos y mariscs (3-4 racions setmanals)<\/li>\n<\/ul>\n<h3>Aliments de consum ocasional:<\/h3>\n<ul>\n<li>Greixos (margarina, mantega)<\/li>\n<li>Dol\u00e7os (bolleria, pastissos, caramels)<\/li>\n<li>Begudes refrescants<\/li>\n<li>Gelats<\/li>\n<li>Carns grasses<\/li>\n<li>Embotits<\/li>\n<\/ul>\n<h2>Para atenci\u00f3 als grups d\u2019aliments<\/h2>\n<p>B\u00e0sicament, existeixen 3 grups d\u2019aliments. Els <strong>hidrats de carboni<\/strong> (pasta, arr\u00f2s, llegums, patates, cereals, bolleria, pa, sucre i tamb\u00e9 els greixos com oli, mantega, margarina, nata&#8230;); les<strong> prote\u00efnes<\/strong> (carn, peix, ous, embotits, llegums, fruits secs, l\u00e0ctics); i les <strong>vitamines i minerals<\/strong> (hortalisses, fruites i verdures).<\/p>\n<p>Una alimentaci\u00f3 variada i equilibrada \u00e9s la que aconsegueix que tots els grups d\u2019aliments estiguin presents en ella, seguint la norma de la pir\u00e0mide nutricional.<\/p>\n<h2>10 claus que ho fan tot molt m\u00e9s f\u00e0cil<\/h2>\n<ol>\n<li><strong>Al mat\u00ed.<\/strong> Un bon esmorzar ha d\u2019incloure algun l\u00e0ctic, cereals i fruita.<\/li>\n<li><strong>A mig mat\u00ed.<\/strong> Pren una infusi\u00f3, un petit entrep\u00e0 (preferentment de formatge o pernil) i fruita.<\/li>\n<li><strong>Para dinar.<\/strong> De primer pasta, arr\u00f2s, patata o llegums (ves alternant cada dia); de segon, carn, peix o ous amb guarnici\u00f3 d\u2019amanida o verdura; i de postres, fruita. Acompanya el dinar amb una mica de pa.<\/li>\n<li><strong>Para berenar.<\/strong> Llet o iogurt, cereals o galetes i fruita. No caiguis en la temptaci\u00f3 de substituir, per exemple, una pe\u00e7a de fruita per un suc industrial. Acostumen a incloure poca fruita i molts sucres.<\/li>\n<li><strong>I per sopar.<\/strong> Amanida o verdura amb carn, peixos o ous. I si vols guarnici\u00f3, patates o arr\u00f2s. De postres, fruita o un l\u00e0ctic.<\/li>\n<li><strong>Com cuinar<\/strong>. Les coccions que utilitzen menys greixos s\u00f3n les m\u00e9s saludables, aix\u00ed que prioritza cuinar a la planxa, al vapor, bullit o al forn abans que els fregits i els guisats.<\/li>\n<li><strong>Ad\u00e9u a picar. <\/strong>Al menys, ad\u00e9u al pica-pica poc saludable. Els snacks industrials tenen molts greixos saturats i sal, si tens gana entre hores, aposta per fruita o fruits secs, millor torrats que fregits. I no et deixis portar pels packagings que inclouen frases de l\u2019estil \u201clight\u201d o \u201camb menys greixos\u201d. La seva aportaci\u00f3 en greixos i altres subst\u00e0ncies poc saludables segueix sent elevada.<\/li>\n<li><strong>Qu\u00e8 beure.<\/strong> Acompanya els teus dinars i sopars amb aigua i beu-ne entre 1,5 i 2 litres al dia. Ocasionalment pots prendre vi o cervesa. Altres begudes alcoh\u00f2liques i refrescs queden relegats a dies puntuals.<\/li>\n<li><strong>Afavoreix la digesti\u00f3. <\/strong>Estirar-se o asseure\u2019s despr\u00e9s de dinar o sopar no \u00e9s una gran idea. Millor passeja una estona i no te\u2019n vagis a dormir just despr\u00e9s de sopar. Potser aix\u00f2 significa adelantar una mica l\u2019hora del sopar, per\u00f2 el teu organisme t\u2019ho agra\u00efr\u00e0.<\/li>\n<li><strong>Planifica els teus men\u00fas.<\/strong> Si et dediques una estona a confeccionar el teu men\u00fa setmanal, tindr\u00e0s mitja feina feta en el dia a dia. A m\u00e9s, et ser\u00e0 m\u00e9s f\u00e0cil anar a comprar i no haver d\u2019improvitzar t\u2019estalviar\u00e0 temps.<\/li>\n<\/ol>\n<h2>Productes que et faciliten els \u00e0pats<\/h2>\n<p>Tenint en compte tot el que t\u2019hem explicat, preparar els dinars i els sopars diaris \u00e9s m\u00e9s f\u00e0cil. Si t\u2019hi fixes, els plats principals s\u00f3n carns, aus i peixos, que es cuinen a la planxa o al vapor, en pocs minuts. Les verdures i hortalisses les pots preparar crues sempre que sigui possible (en amanida) i si s\u00f3n bullides o al vapor, pots tenir-les preparades amb antel.laci\u00f3.<\/p>\n<p>En el cas dels cereals, com l\u2019arr\u00f2s, recorre a productes que nom\u00e9s requereixen 1 minut al microones per estar a punt, com els <a href=\"https:\/\/nomen.es\/ca\/productes-nomen\/vasets-arros\/\" target=\"_blank\" rel=\"noopener\">gotets d\u2019arr\u00f2s<\/a> de Nomen.<\/p>\n<p>Tens una \u00e0mplia varietat per a poder anar canviant cada dia: d\u2019arr\u00f2s rod\u00f3, d\u2019arr\u00f2s basmati, d\u2019arr\u00f2s integral, d\u2019arr\u00f2s integral amb verdures i llavors i d\u2019arr\u00f2s integral amb quinoa. A Nomen tamb\u00e9 t\u2019oferim altres productes que et poden ajudar a estalviar temps a la cuina, com l\u2019<a href=\"https:\/\/nomen.es\/ca\/arros\/arros-rapid-nomen\/\" target=\"_blank\" rel=\"noopener\">arr\u00f2s r\u00e0pid,<\/a> que est\u00e0 precuit i nom\u00e9s necessita 5 minuts de cocci\u00f3, perfecte per a amanides i guarnicions (fixa\u2019t en aquest <a href=\"https:\/\/nomen.es\/ca\/recepta\/salmo-la-planxa-marinat-salsa-soia-i-guarnicio-darros\/\" target=\"_blank\" rel=\"noopener\">salm\u00f3 marinat a la planxa amb arr\u00f2s<\/a>); o l\u2019<a href=\"https:\/\/nomen.es\/ca\/arrozisimo\/arros-vaporitzat-rapid\/\" target=\"_blank\" rel=\"noopener\">arr\u00f2s vaporitzat r\u00e0pid<\/a>, que tindr\u00e0s a punt en nom\u00e9s 8 minuts i amb el que pots preparar plats tan deliciosos com aquest <a href=\"https:\/\/nomen.es\/ca\/recepta\/bibimbup\/\" target=\"_blank\" rel=\"noopener\">bibimbup<\/a> o aquest <a href=\"https:\/\/nomen.es\/ca\/recepta\/bowl-amb-verdures-primavera\/\" target=\"_blank\" rel=\"noopener\">bol de verdures amb arr\u00f2s<\/a>. I per a substituir les patates, pots preparar un pur\u00e9 r\u00e0pid amb qualsevol de les varietats de <a href=\"https:\/\/nomen.es\/ca\/productes-nomen\/pures-de-patates\/\" target=\"_blank\" rel=\"noopener\">pur\u00e9 instantani<\/a> de Nomen, amb i sense llet.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Una alimentaci\u00f3 saludable \u00e9s b\u00e0sica per a cuidar-te. Et donem 10 claus per a qu\u00e8 et sigui m\u00e9s f\u00e0cil seguir-la en el teu dia a dia.<\/p>\n","protected":false},"author":2,"featured_media":12268,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[584],"tags":[],"class_list":["post-12270","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucos-y-consejos-ca"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>10 claus per a una alimentaci\u00f3 saludable - Nomen<\/title>\n<meta name=\"description\" content=\"Una alimentaci\u00f3 saludable \u00e9s b\u00e0sica per a cuidar-te. 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