{"id":1515,"date":"2016-01-18T09:27:25","date_gmt":"2016-01-18T09:27:25","guid":{"rendered":"https:\/\/nomen.es\/ca\/?p=1515"},"modified":"2016-01-18T09:27:25","modified_gmt":"2016-01-18T09:27:25","slug":"els-hidrats-de-carboni-dins-duna-alimentacio-equilibrada-variada-i-suficient","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/els-hidrats-de-carboni-dins-duna-alimentacio-equilibrada-variada-i-suficient\/","title":{"rendered":"Els hidrats de carboni dins d’una alimentaci\u00f3 equilibrada, variada i suficient"},"content":{"rendered":"

Moltes dietes d’aprimament, eliminen els hidrats de carboni<\/strong> de la dieta per aconseguir la p\u00e8rdua de pes. Aquest fet ha provocat que moltes persones els eliminin directament de la seva alimentaci\u00f3 per por a engreixar. La q\u00fcesti\u00f3 \u00e9s, qu\u00e8 hi ha de cert en aquesta afirmaci\u00f3? S\u00f3n realment els hidrats de carboni dels principals responsables del sobrep\u00e8s i l’obesitat?<\/strong><\/p>\n

La resposta \u00e9s: rotundament NO!<\/strong> Els hidrats de carboni, tamb\u00e9 anomenats gl\u00facids o sucres<\/strong>, s\u00f3n un nutrient energ\u00e8tic, la funci\u00f3 principal dels quals \u00e9s la d’aportar energia a l’organisme perqu\u00e8 pugui desenvolupar de forma adequada totes les seves funcions. Per aix\u00f2, perqu\u00e8 una dieta sigui equilibrada, variada i suficient aquesta ha de contenir entre el 50 i el 60% del total de les calories en forma d’hidrats de carboni<\/strong>. Ara b\u00e9, no tothom necessita la mateixa quantitat i raci\u00f3. Aix\u00f2 dependr\u00e0, no nom\u00e9s de la complexi\u00f3 f\u00edsica, el sexe i l’edat de cada un, sin\u00f3 que tamb\u00e9 variar\u00e0 en funci\u00f3 de l’activitat f\u00edsica que es realitzi. Anem a analitzar-los!<\/p>\n

Els tipus d’hidrats de carboni<\/h3>\n

En primer lloc, podem dividir els hidrats de carboni en dos grans grups:<\/p>\n

– Els d’absorci\u00f3 lenta<\/strong> (gl\u00facids complexos) com la pasta, la patata, l’arr\u00f2s, els llegums i els cereals.<\/p>\n

– Els d’absorci\u00f3 r\u00e0pida<\/strong> (gl\u00facids simples) com la fruita, la mel, els dol\u00e7os i el mateix sucre.<\/p>\n

Com hem comentat anteriorment, quan mengem hidrats de carboni, aquests es digereixen i transformen en glucosa<\/strong>, proporcionant a l’organisme l’energia necess\u00e0ria per al correcte desenvolupament de les funcions vitals. Ara b\u00e9, els d’absorci\u00f3 lenta ho fan de forma gradual i els d’absorci\u00f3 r\u00e0pida ho fan de forma instant\u00e0nia<\/strong>. L’OMS (Organitzaci\u00f3 Mundial de la Salut) recomana una ingesta d’hidrats de carboni que oscil\u00b7la entre el 55 i el 65% de l’energia total di\u00e0ria. I d’aquest tant per cent, nom\u00e9s el 10% ha de ser aportada a partir de sucres simples.<\/p>\n

Per\u00f2, qu\u00e8 passa quan consumim m\u00e9s carbohidrats de la quantitat aconsellada?<\/h3>\n

Menjar m\u00e9s del que el cos necessita condueix a un augment de pes, independentment que la font procedeixi dels carbohidrats, els greixos o les prote\u00efnes. No obstant aix\u00f2, si consumim m\u00e9s hidrats de carboni dels que realment necessitem, aquests s’emmagatzemen en forma de greix en el teixit adip\u00f3s<\/strong>. Per tant, haurem de consumir la quantitat que el nostre cos necessiti en funci\u00f3 del desgast energ\u00e8tic que tinguem i sempre tenint en compte que la quantitat ser\u00e0 m\u00e9s gran de carbohidrats complexos que de simples.<\/p>\n

I si no arribem a les quantitats aconsellades?<\/strong> Segurament, pensareu que si no prenem hidrats de carboni, podrem reduir greix corporal. Encara que aquesta afirmaci\u00f3 sigui certa, haurem de tenir en compte que hi haur\u00e0 conseq\u00fc\u00e8ncies, ja que, en faltar els carbohidrats, comen\u00e7arem a utilitzar el greix del teixit adip\u00f3s i les prote\u00efnes com a font d’energia, produint-se unes subst\u00e0ncies que en exc\u00e9s s\u00f3n nocives per al nostre organisme.<\/p>\n

<\/p>\n
\"10.Hidratos_carbono_dieta2_B\"<\/a>

(FONT: Fundaci\u00f3n Dieta Mediterr\u00e1nea)<\/p><\/div>\n

<\/center>De fet, si us fixeu en la Pir\u00e0mide de la Dieta Mediterr\u00e0nia<\/strong>, els hidrats de carboni es troben en el primer gra\u00f3 del menjar, havent de ser consumits di\u00e0riament<\/strong>. Per aix\u00f2, heu d’estar tranquils a l’hora de menjar-los, ja que si la vostra alimentaci\u00f3 \u00e9s equilibrada, variada i suficient, podreu gaudir del plaer de prendre’ls sense que us pesi en la vostra figura.<\/p>\n","protected":false},"excerpt":{"rendered":"

Moltes dietes d’aprimament, eliminen els hidrats de carboni de la dieta per aconseguir la p\u00e8rdua de pes. Aquest fet ha provocat que moltes persones els eliminin directament de la seva alimentaci\u00f3 per por a engreixar. La q\u00fcesti\u00f3 \u00e9s, qu\u00e8 hi ha de cert en aquesta afirmaci\u00f3? S\u00f3n realment els hidrats de carboni dels principals responsables […]<\/p>\n","protected":false},"author":2,"featured_media":1509,"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":[147],"tags":[117,133,135,136,137,193],"class_list":["post-1515","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta-equilibrada-ca","tag-consells","tag-dietista-nutricionista","tag-dieta-daprimament","tag-dubtes","tag-hidrats-de-carboni","tag-dieta-mediterrania"],"acf":[],"yoast_head":"\nEls hidrats de carboni dins d'una alimentaci\u00f3 equilibrada, variada i suficient - Nomen<\/title>\n<meta name=\"description\" content=\"S\u00f3n realment els hidrats de carboni dels principals responsables del sobrep\u00e8s i l'obesitat?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nomen.es\/ca\/els-hidrats-de-carboni-dins-duna-alimentacio-equilibrada-variada-i-suficient\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Els hidrats de carboni dins d'una alimentaci\u00f3 equilibrada, variada i suficient - 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