{"id":12443,"date":"2021-04-29T08:54:34","date_gmt":"2021-04-29T07:54:34","guid":{"rendered":"https:\/\/nomen.es\/?p=12443"},"modified":"2021-04-29T08:54:34","modified_gmt":"2021-04-29T07:54:34","slug":"consells-saludables-operacio-bikini","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/consells-saludables-operacio-bikini\/","title":{"rendered":"Consells saludables per a l’operaci\u00f3 bikini"},"content":{"rendered":"

Encara no sabem si aquest any podrem lluir els nostres cossos a platges i piscines, per\u00f2 cuidar la l\u00ednea i mantenir-se en un pes adequat<\/strong> va m\u00e9s enll\u00e0 de l\u2019est\u00e8tica, \u00e9s una q\u00fcesti\u00f3 de salut<\/strong>. Per aix\u00f2, si aquest any t\u2019ha passat factura (amb el confinament i la manca d\u2019activitat f\u00edsica possiblement molts hagin guanyat pes), ha arribat el moment de posar-te les piles i comen\u00e7ar la teva pr\u00f2pia operaci\u00f3 biquini.<\/p>\n

No es tracta d\u2019aprimar-se per aprimar-se. Ni de seguir dietes poc saludables que en alguns casos ratllen la perillositat. Es tracta de fer-ho b\u00e9, de recuperar h\u00e0bits que t\u2019ajuden a cuidar del teu cos. De buscar una alimentaci\u00f3 equilibrada i saludable<\/strong>. En fer-ho b\u00e9, a m\u00e9s, l\u2019evoluci\u00f3 ser\u00e0 progressiva per\u00f2 m\u00e9s duradora en el temps, i no hi haur\u00e0 efectes rebot que acostumen a ser molt comuns en les dietes m\u00e9s agressives o restrictives. L\u2019efecte ser\u00e0 doble: et veur\u00e0s millor i estar\u00e0s millor, tamb\u00e9 a nivell emocional.<\/p>\n

10 consells per a l\u2019operaci\u00f3 biquini saludable<\/h2>\n

1. Marca\u2019t un objectiu<\/h3>\n

Si no et planteges l\u2019operaci\u00f3 bikini com un repte personal, \u00e9s possible que acabis abandonant. Pesa\u2019t i posa\u2019t un objectiu realista. Per exemple, perdre 4 quilos en 2 mesos (aix\u00f2 vol dir perdre \u00bd quilo a la setmana, no \u00e9s ni molt ni poc). Tamb\u00e9 dep\u00e8n de quin sigui el teu punt de partida. Quan hi ha molt de sobrep\u00e8s, \u00e9s possible que al principi es baixi m\u00e9s r\u00e0pid i despr\u00e9s es vagi m\u00e9s lent (si hi ha menys a perdre, costa m\u00e9s de perdre).<\/p>\n

2. 3 \u00e0pats al dia<\/h3>\n

Esmorzar, dinar i sopar. Coneixes la dita \u201cesmorza com un rei, dina com un pr\u00edncep i sopa com un pobre? Doncs \u00e9s una manera f\u00e0cil d\u2019entendre com has de repartir el menjar al llarg del dia. T\u00e9 l\u00f2gica, al mat\u00ed tens tot el dia per endavant per a cremar calories. A la nit, sopes i al cap de poca estona te\u2019n vas a dormir, aix\u00ed que no consumeixes el que has menjat, i per tant, l\u2019ideal \u00e9s que el sopar sigui molt lleuger.<\/p>\n

3. I 2 piscolabis<\/h3>\n

Un a mig mat\u00ed i l\u2019altre a mitja tarda. Intenta que no siguin entrepans ni snacks, millor tria fruites fresques o fruits secs, iogurts… I no et saltis aquests \u00e0pats, s\u00f3n importants per a no arribar amb tanta gana a l\u2019\u00e0pat seg\u00fcent i, com a conseq\u00fc\u00e8ncia, menjar menys i amb menys \u00e0nsies.<\/p>\n

4. Redueix quantitats<\/h3>\n

Ho diuen molts experts. A la nostra societat, mengem m\u00e9s del que el nostre cos necessita. I si intentes reduir un 20 o 25% les quantitats de menjar que acostumes a preparar? Tamb\u00e9 ho pots fer de forma progressiva, anar rebaixant quantitats per setmanes, perqu\u00e8 el canvi no sigui tan dr\u00e0stic. Al final, el cos s\u2019acostuma al que li dones i tamb\u00e9 s\u2019acabar\u00e0 acostumant a menjar una mica menys.<\/p>\n

5. Ad\u00e9u als greixos<\/h3>\n

Carns greixoses, embotits, formatges molt greixosos, mantegues, salses… Aparca\u2019ls fins que hagis aconseguit el teu objectiu. La base de la teva alimentaci\u00f3 han de ser els vegetals, les fruites, els cereals integrals, els llegums i les carns menys greixoses. Ves amb compte tamb\u00e9 amb el pa. No m\u00e9s d\u20191-2 llesques amb el dinar i una mica a l\u2019esmorzar. I si \u00e9s integral,\u00a0no \u00e9s que t\u2019aprimi, per\u00f2 t\u00e9 m\u00e9s fibra i t\u2019ajuda a regular el tr\u00e0nsit intestinal.<\/p>\n

\"Alimentaci\u00f3<\/p>\n

6. Planxa, bullits i forn<\/h3>\n

Oblida\u2019t dels fregits i els guisats. Estan bon\u00edssims, per\u00f2 si vols perdre pes, s\u00f3n coccions que aporten molt\u00edssimes calories. Cuina a la planxa, bullit o al vapor, o al forn amb pocs greixos. I ja que ve el bon temps, si tens la possibilitat, aposta per la barbacoa. El menjar queda delici\u00f3s i es cuina amb 0 greixos.<\/p>\n

7. Aigua i infusions<\/h3>\n

Aparca tamb\u00e9 les begudes alcoh\u00f2liques i els refrescs. La teva beguda de cap\u00e7alera \u00e9s l\u2019aigua i, si vols alguna cosa calentona, millor una infusi\u00f3 que un caf\u00e8. Acostuma\u2019t a prendre\u2019ls sense sucre, potser al principi et costi una mica, per\u00f2 t\u2019hi acabar\u00e0s acostumant i estar\u00e0s ingerint menys calories.<\/p>\n

8. Mou-te!<\/h3>\n

T\u2019has de reservar almenys mitja hora al dia per a fer una mica d\u2019exercici f\u00edsic. Escull-ne un que s\u2019adapti a la teva condici\u00f3, ja sigui caminar, c\u00f3rrer, fer rutines de cardio o tonificaci\u00f3 a casa… el que sigui, per\u00f2 activa el teu cos i els teus m\u00fasculs. Planteja\u2019t l\u2019exercici per setmanes i ves augmentant el ritme, la intensitat o la duraci\u00f3 de manera paulatina d\u2019una setmana a l\u2019altra. Aix\u00ed aconseguir\u00e0s posar-te en forma.<\/p>\n

9. Gaudeix de l\u2019aire lliure<\/h3>\n

Aquest \u00faltim any hem estat molt tancats a casa. Per\u00f2 has de trobar el moment per a sortir a l\u2019exterior, almenys 10-15 minuts al dia. I si fa sol, deixa que t\u2019abraci, la vitamina D que aporta la llum solar \u00e9s dif\u00edcil d\u2019aconseguir d\u2019una altra manera. I li diuen la vitamina de la felicitat, aix\u00ed que dona\u2019t l\u2019oportunitat de ser m\u00e9s feli\u00e7.<\/p>\n

10. Dorm les hores que necessites<\/h3>\n

Una persona adulta necessita dormir entre 7 i 9 hores al dia. Els desajustos del son afecten de manera negativa el metabolisme i est\u00e0 demostrat que dormir poc pot generar-te m\u00e9s gana. I, en canvi, hi ha estudis cient\u00edfics que diuen que dormir les hores necess\u00e0ries redueix la probabilitat de patir obesitat en un 36%.<\/p>\n","protected":false},"excerpt":{"rendered":"

Si vols perdre pes, aquesta guia per a l’operaci\u00f3 biquini saludable et donar\u00e0 les pautes per aconseguir-ho, per\u00f2 fent-ho b\u00e9. Millorar\u00e0 la teva salut i el teu estat d’\u00e0nim.<\/p>\n","protected":false},"author":2,"featured_media":12439,"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-12443","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucos-y-consejos-ca"],"acf":[],"yoast_head":"\nConsells saludables per a l'operaci\u00f3 bikini - Nomen<\/title>\n<meta name=\"description\" content=\"Si vols perdre pes, aquesta guia per a l'operaci\u00f3 biquini saludable et donar\u00e0 les pautes per aconseguir-ho, per\u00f2 fent-ho b\u00e9. 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