{"id":1441,"date":"2020-04-01T08:00:02","date_gmt":"2020-04-01T07:00:02","guid":{"rendered":"https:\/\/nomen.es\/ca\/?p=1441"},"modified":"2020-04-06T13:23:34","modified_gmt":"2020-04-06T12:23:34","slug":"consells-per-controlar-la-gana-i-no-picar-entre-hores","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/consells-per-controlar-la-gana-i-no-picar-entre-hores\/","title":{"rendered":"Consells per controlar la gana i no picar entre \u00e0pats"},"content":{"rendered":"<p>Us ha passat alguna vegada que, tot i estar plens, continueu menjant? Estem en uns dies de tensi\u00f3 i nervis. Llegint not\u00edcies i veient a les not\u00edcies la situaci\u00f3 que estem vivint pel coronavirus. Tampoc ajuda que estiguem comprant de m\u00e9s i tinguem la casa plena de menjar. Amb tot plegat, podr\u00edem estar <strong>menjant per nervis o ansietat<\/strong>. Si t&#8217;ha passat, estigues atent als consells que et donem per controlar la gana. Perqu\u00e8 aquests dies que estem a casa acabem portant una alimentaci\u00f3 equilibrada i variada.<\/p>\n<p>Quan estem nerviosos o estressats, el que m\u00e9s ens ve de gust s\u00f3n aliments rics en greixos (formatges, embotits &#8230;) i en sucre (galetes, dol\u00e7os, xocolata, llaminadures &#8230;). Sabeu per qu\u00e8?<\/p>\n<h2>Difer\u00e8ncies entre gana i apetit<\/h2>\n<p>Respondre a aquesta pregunta no resulta f\u00e0cil. En primer lloc, hem de diferenciar entre dos termes claus: <strong>gana i apetit<\/strong>. La gana \u00e9s una necessitat fisiol\u00f2gica vital i es pot satisfer amb qualsevol aliment, en canvi, en l\u2019apetit interv\u00e9 el desig per menjar, el plaer pel menjar, en el qual influeixen aspectes com el gust, olor, aparen\u00e7a i textura dels aliments . Tamb\u00e9 t\u00e9 a veure amb els nostres <strong>h\u00e0bits alimentaris<\/strong>, amb els nostres &#8220;<strong>desitjos o apet\u00e8ncies<\/strong>&#8220;, amb la nostra cultura o amb la nostra rutina (com l&#8217;hora dels \u00e0pats, la presentaci\u00f3 dels plats, els condiments utilitzats, les t\u00e8cniques culin\u00e0ries emprades, etc.) .<\/p>\n<p>D&#8217;altra banda, un altre aspecte a considerar \u00e9s el <strong>control de la gana entre hores<\/strong>. Aquest aspecte \u00e9s molt important per poder mantenir un <strong>pes saludable<\/strong>. En aquest sentit, els experts en <strong>nutrici\u00f3<\/strong> recomanen realitzar al dia tres \u00e0pats principals (esmorzar, dinar i sopar) i dos piscolabis saludables (mig mat\u00ed i berenar) i, si \u00e9s possible, no saltar-se cap d&#8217;ells per poder anar ingerint aliments cada 3 o 4 hores. D&#8217;aquesta manera, evitarem arribar a l\u2019\u00e0pat seg\u00fcent amb massa gana o <strong>la temptaci\u00f3 de picar entre \u00e0pats<\/strong>.<\/p>\n<h2>Qu\u00e8 puc menjar per controlar la gana?<\/h2>\n<p>Un altre aspecte important perqu\u00e8 el sistema gana-sacietat es mantingui ben regulat \u00e9s el tipus d&#8217;aliments que anem a ingerir.<\/p>\n<h3>Un esmorzar complet<\/h3>\n<p>Per comen\u00e7ar, un <strong>esmorzar complet<\/strong> ha de constar sempre de 3 grups d&#8217;aliments: <strong>cereals<\/strong> (preferentment integrals, ja sigui en forma de pa o cereals d&#8217;esmorzar), un <strong>producte lacti<\/strong> (formatge, llet o iogurt) i una pe\u00e7a de <strong>fruita<\/strong>.<\/p>\n<h3>Dinars i sopars saludables<\/h3>\n<p>Per poder realitzar un <strong>dinar i sopar saludables<\/strong> hem d&#8217;incloure aliments que ens aportin hidrats de carboni <strong>d&#8217;absorci\u00f3 lenta<\/strong> (pa, pasta, arr\u00f2s o llegum), algun aliment proteic (carn, peix o ous) i verdures o hortalisses. De postres podem triar entre una pe\u00e7a de fruita o un iogurt, o uns altres postres l\u00e0ctics saludables.<\/p>\n<h3>Snacks saludables per picar entre \u00e0pats<\/h3>\n<p>&#8211; A m\u00e9s, \u00e9s important tenir sempre a m\u00e0 piscolabis saludables que ens atipin i que no ens aportin moltes calories (amb poc greix i \/ o sucre) per poder prendre entre hores si ens ve de gust picar alguna cosa. En aquest sentit, alguns exemples de <strong>piscolabis saludables<\/strong> s\u00f3n: fruits secs crus o torrats (un grapadet) combinats amb un l\u00e0ctic baix en greix, un rotllet de pernil i formatge, bastonets de pastanaga i api per untar en crema de cigrons (humus) o galetes d&#8217;arr\u00f2s integral.<\/p>\n<h3>Oblida&#8217;t del menjar!<\/h3>\n<p>Tamb\u00e9 \u00e9s molt important pensar en altres temes o <strong>dur a terme activitats alternatives a menjar quan sentim la temptaci\u00f3 de picar excessivament per estr\u00e8s<\/strong>. \u00c9s a dir, hem d&#8217;intentar realitzar una altra acci\u00f3, distreure&#8217;ns, per exemple, amb alguna activitat que eviti que utilitzem el menjar com a agent per alleugerir l\u2019estr\u00e8s. Una molt bona idea \u00e9s fer exercici a casa o postures de ioga. L&#8217;exercici ens ajudar\u00e0 a alliberar les tensions. Tamb\u00e9 podem trucar a amics o familiars per saber com estan i quines activitats realitzen.<\/p>\n<p>Si teniu en compte aquests aspectes i apreneu a gestionar les situacions d&#8217;estr\u00e8s que ens inciten a <strong>menjar de forma compulsiva<\/strong>, veureu que les vostres ganes de <strong>menjar entre \u00e0pats<\/strong> s&#8217;aniran reduint de forma gradual.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Us ha passat alguna vegada que, tot i estar plens, continueu menjant? Estem en uns dies de tensi\u00f3 i nervis. Llegint not\u00edcies i veient a les not\u00edcies la situaci\u00f3 que estem vivint pel coronavirus. Tampoc ajuda que estiguem comprant de m\u00e9s i tinguem la casa plena de menjar. Amb tot plegat, podr\u00edem estar menjant per [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11219,"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":[145,147,584],"tags":[168,169,1059,50,51,60,62,95,117,135,148,150],"class_list":["post-1441","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucs-i-consells","category-dieta-equilibrada-ca","category-trucos-y-consejos-ca","tag-gana","tag-fam","tag-dietista-nutricionista-ca","tag-alimentacion-ca","tag-comida-ca","tag-alimentacio","tag-nutricio","tag-nutricion-ca","tag-consells","tag-dieta-daprimament","tag-aperitius","tag-menjar"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Consells per controlar la gana i no picar entre \u00e0pats - Nomen<\/title>\n<meta name=\"description\" content=\"Us ha passat alguna vegada que, tot i no tenir gana, continueu menjant? 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