{"id":1253,"date":"2015-11-06T11:29:04","date_gmt":"2015-11-06T11:29:04","guid":{"rendered":"https:\/\/nomen.es\/ca\/?p=1253"},"modified":"2015-12-30T11:37:52","modified_gmt":"2015-12-30T11:37:52","slug":"trucs-per-equilibrar-a-casa-el-menu-escolar-dels-teus-fills","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/trucs-per-equilibrar-a-casa-el-menu-escolar-dels-teus-fills\/","title":{"rendered":"Trucs per equilibrar a casa el men\u00fa escolar dels teus fills"},"content":{"rendered":"<p>L&#8217;horari laboral de molts de nosaltres ens obliga a apuntar els nostres fills al servei de <strong>menjador escolar<\/strong>. Com a pares, ser\u00e0 important con\u00e8ixer qu\u00e8 se serveix en els \u00e0pats per aix\u00ed poder planificar amb antelaci\u00f3 el men\u00fa dels sopars a casa i equilibrar, d&#8217;aquesta manera, <strong>el men\u00fa dels nostres nens<\/strong>. Per aix\u00f2, el primer punt i m\u00e9s important, ser\u00e0 demanar al centre que ens faciliti el quadre mensual dels \u00e0pats. A partir d&#8217;aqu\u00ed, quins passos hem de seguir per <strong>equilibrar les \u00e0pats diaris<\/strong>?<\/p>\n<p><strong>Pas 1: Con\u00e8ixer quins grups d&#8217;aliments han d&#8217;estar presents en els \u00e0pats principals.<\/strong><\/p>\n<p>Encara que el menjar del migdia sol proporcionar l&#8217;aportaci\u00f3 d&#8217;energia i nutrients m\u00e9s elevats que el sopar, totes dues ingestes deuen estar compostes pels mateixos grups d&#8217;aliments (tal com s&#8217;indiquen en el quadre).<\/p>\n<ul>\n<li><strong>Verdures o hortalisses<\/strong>: 150-200 g per raci\u00f3 ja sigui en forma d&#8217;amanida, verdures o hortalisses.<\/li>\n<\/ul>\n<ul>\n<li><strong>Hidrats de carboni complexos<\/strong>: 50-80 g per raci\u00f3 ja sigui en forma de pa, llegums (cigrons, mongetes, faves, p\u00e8sols &#8230;), cereals (arr\u00f2s, pasta, quinoa, cusc\u00fas &#8230;), o b\u00e9 uns 300 g de patata.<\/li>\n<\/ul>\n<ul>\n<li><strong>Prote\u00efna<\/strong>: 100 g de carn, 120 g de peix o marisc i un o dos ous.<\/li>\n<\/ul>\n<ul>\n<li><strong>Fruita o producte lacti<\/strong>: intentant potenciar les postres baixos en calories i els baixos en greixos poc saludables.<\/li>\n<\/ul>\n<p><strong>Pas 2: En el sopar incloure aliments diferents als oferts en el menjar per diversificar la dieta.<\/strong><\/p>\n<p>En el seg\u00fcent quadre que us presentem a continuaci\u00f3, us indiquem els diferents <strong>grups d&#8217;aliments<\/strong> amb les recomanacions de consum setmanal. En base a aquestes recomanacions variarem els sopars, intentat arribar a les <strong>racions recomanades setmanalment<\/strong> de cada grup d&#8217;aliments.<\/p>\n<p>Per exemple, si sabem que per menjar han pres amanida, macarrons amb carn picada i formatge gratinats, i un iogurt de postres; per al sopar podr\u00edem donar-los una crema o pur\u00e9 de verdures, un tros de truita de patates i ceba, i una pe\u00e7a de fruita de postres. Aix\u00ed estem variant el tipus d&#8217;aliment que aporta prote\u00efnes i hidrats de carboni d&#8217;un \u00e0pat a una altra.<\/p>\n<p><a href=\"https:\/\/nomen.es\/wp-content\/uploads\/2015\/11\/01.Equilibrar_men---_escuela_B.jpg\"><img decoding=\"async\" class=\"size-full wp-image-1229\" src=\"https:\/\/nomen.es\/wp-content\/uploads\/2015\/11\/01.Equilibrar_men---_escuela_B.jpg\" alt=\"Men\u00fa escolar equilibrado\" width=\"750\" height=\"681\" srcset=\"https:\/\/nomen.es\/wp-content\/uploads\/2015\/11\/01.Equilibrar_men---_escuela_B.jpg 750w, https:\/\/nomen.es\/wp-content\/uploads\/2015\/11\/01.Equilibrar_men---_escuela_B-600x545.jpg 600w, https:\/\/nomen.es\/wp-content\/uploads\/2015\/11\/01.Equilibrar_men---_escuela_B-300x272.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/a><\/p>\n<p><strong>Pas 3: Combinar les coccions.\u00a0<\/strong><\/p>\n<p>En funci\u00f3 de com cuinem els aliments aprofitarem m\u00e9s uns nutrients o altres o b\u00e9 augmentarem la seva aportaci\u00f3 cal\u00f2rica (per exemple, quan mengem un tom\u00e0quet cru aprofitem millor la seva aportaci\u00f3 en vitamina C, ja que aquesta vitamina \u00e9s sensible a la cocci\u00f3, per\u00f2 no la seva aportaci\u00f3 en licop\u00e8, antioxidant que per activar-necessita l&#8217;acci\u00f3 de la calor). Per aquest motiu, \u00e9s interessant utilitzar <strong>diferents tipus de t\u00e8cniques culin\u00e0ries<\/strong> saludables com la planxa, brasa, microones, bullit, vapor, forn i intentar limitar els fregits i arrebossats a dues vegades per setmana com a m\u00e0xim ja que augmenten el contingut en greixos i calories de els plats.<\/p>\n<p><strong>Pas 4: Practicar amb l&#8217;exemple.\u00a0<\/strong><\/p>\n<p>No podem pretendre que els nostres fills <strong>mengin b\u00e9<\/strong>, si nosaltres davant d&#8217;ells fem tot el contrari. Per aix\u00f2 cal <strong>inculcar h\u00e0bits de vida saludable<\/strong> a la fam\u00edlia comen\u00e7ant nosaltres mateixos a tenir h\u00e0bits saludables i <strong>donar exemple als nostres fills<\/strong>.\u00a0D&#8217;altra banda, <strong>planificar els sopars en base al men\u00fa escolar<\/strong>, no nom\u00e9s facilitar\u00e0 la compra sin\u00f3 que, alhora, assegurar\u00e0 una <strong>alimentaci\u00f3 equilibrada i adequada<\/strong> i proporcionar\u00e0 als nostres fills <strong>un bon estat nutricional i un creixement \u00f2ptim<\/strong>. Tamb\u00e9 \u00e9s important per ajudar a que s&#8217;adquireixin uns h\u00e0bits alimentaris saludables i que aquests es mantinguin en l&#8217;edat adulta. Ja veieu, que si apliqueu aquests quatre passos, \u00e9s molt f\u00e0cil aconseguir-ho. Ara nom\u00e9s falta posar-ho en pr\u00e0ctica!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;horari laboral de molts de nosaltres ens obliga a apuntar els nostres fills al servei de menjador escolar. Com a pares, ser\u00e0 important con\u00e8ixer qu\u00e8 se serveix en els \u00e0pats per aix\u00ed poder planificar amb antelaci\u00f3 el men\u00fa dels sopars a casa i equilibrar, d&#8217;aquesta manera, el men\u00fa dels nostres nens. Per aix\u00f2, el primer [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1473,"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":[57,145,147],"tags":[50,51,52,53,54,55,56,58,59,60,61,62,63],"class_list":["post-1253","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-infantil","category-trucs-i-consells","category-dieta-equilibrada-ca","tag-alimentacion-ca","tag-comida-ca","tag-escuela-ca","tag-hijos-ca","tag-menu-ca","tag-menu-escolar-ca","tag-nutricion-infantil-ca","tag-nutricio-infantil","tag-escola","tag-alimentacio","tag-alimentacio-infantil","tag-nutricio","tag-familia"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trucs per equilibrar a casa el men\u00fa escolar dels teus fills - 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