{"id":1658,"date":"2016-03-07T10:29:32","date_gmt":"2016-03-07T10:29:32","guid":{"rendered":"https:\/\/nomen.es\/ca\/?p=1658"},"modified":"2016-03-07T10:29:45","modified_gmt":"2016-03-07T10:29:45","slug":"el-teu-esmorzar-es-sempre-igual-descobreix-com-variar-lo","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/el-teu-esmorzar-es-sempre-igual-descobreix-com-variar-lo\/","title":{"rendered":"El teu esmorzar \u00e9s sempre igual? Descobreix com variar-lo!"},"content":{"rendered":"

Comen\u00e7ar el dia amb un esmorzar saludable<\/strong> \u00e9s vital per portar una vida sana. Entre el sopar i l’esmorzar podem estar m\u00e9s de dotze hores sense menjar, per\u00f2 el nostre cos segueix consumint energia i nutrients. Per aix\u00f2, no val aixecar-se i nom\u00e9s prendre un caf\u00e8: cal esmorzar cada dia de manera completa, aportant entre un 25 i un 35% de les calories di\u00e0ries, per trencar el dejuni.<\/p>\n

Quines caracter\u00edstiques ha de complir un esmorzar saludable?<\/strong><\/h3>\n

Un esmorzar saludable \u00e9s aquell que:<\/p>\n

– M’aporta nutrients d’elevada qualitat:<\/strong> perqu\u00e8 un esmorzar sigui equilibrat, variat i complet l’ideal \u00e9s que m’aporti un aliment ric en hidrats de carboni, un l\u00e0ctic i una pe\u00e7a de fruita.<\/p>\n

– M’aporta una \u00e0mplia diversitat d’aliments:<\/strong> a continuaci\u00f3 veurem que dins de cada grup d’aquests aliments podem anar variant el que escollim, afavorint aix\u00ed una major riquesa de nutrients en els nostres esmorzars diaris.<\/p>\n

– M’aporta plaer:<\/strong> perqu\u00e8 l’esmorzar tamb\u00e9 ha de ser apetit\u00f3s i, perqu\u00e8 no, divertit! Podem variar la seva presentaci\u00f3, receptes, textures, colors… i evitar aix\u00ed la monotonia que pot portar-nos a abandonar aquest h\u00e0bit tan saludable.<\/p>\n

Quins aliments ha d’incloure un bon esmorzar?<\/strong><\/h3>\n

 <\/p>\n

Hidrats de carboni complexos:<\/u><\/strong><\/p>\n

Els hidrats de carboni, tamb\u00e9 anomenats gl\u00facids o sucres, s\u00f3n els encarregats d’aportar energia al nostre cos, necess\u00e0ria per afrontar la jornada laboral que ens espera.<\/p>\n

De fet, nombrosos estudis cient\u00edfics avalen la import\u00e0ncia d’esmorzar per millorar la capacitat de concentraci\u00f3 i el rendiment f\u00edsic i intel\u00b7lectual<\/strong>.<\/p>\n

Podem escollir diferents opcions:<\/p>\n

– Cereals d’esmorzar:<\/strong> donar prefer\u00e8ncia a les varietats integrals sense sucre afegit ni greixos.<\/p>\n

– Pa o torrades:<\/strong> preferiblement les varietats integrals.<\/p>\n

– De forma ocasional, galetes:<\/strong> prioritzar les integrals baixes en sucres i greixos saturats o trans.<\/p>\n

L\u00e0ctics:<\/u><\/strong><\/p>\n

Els l\u00e0ctics s\u00f3n imprescindibles en un esmorzar equilibrat, ja que ens aporten calci i prote\u00efnes d’elevat valor biol\u00f2gic<\/strong>. Dins d’aquest grup, trobem la llet o els seus derivats, com el iogurt o el formatge<\/strong>. Si la llet no ens va b\u00e9, la podem substituir per un got de beguda d’arr\u00f2s<\/a><\/strong>, que com que no cont\u00e9 lactosa \u00e9s molt m\u00e9s digerible que la llet de vaca.<\/p>\n

Una raci\u00f3 de l\u00e0ctic equival a:<\/p>\n

– 1 got de llet de 200 ml<\/p>\n

– 2 iogurts<\/p>\n

– 40 g de formatge semi curat<\/p>\n

– 80 g de formatge fresc<\/p>\n

Fruites:<\/u><\/strong><\/p>\n

Les fruites, a m\u00e9s de destacar pel seu alt contingut en aigua, s\u00f3n importants per la seva aportaci\u00f3 en vitamines, minerals i fibra. \u00c9s recomanable el consum de fruites senceres i fresques<\/strong>, preferiblement de temporada, ja que els sucs aporten nom\u00e9s vitamines i minerals i no tenen la major part de la fibra que aporta la fruita sencera. A m\u00e9s, en utilitzar diverses peces en la seva elaboraci\u00f3, s’ingereix m\u00e9s quantitat de sucre (en forma de fructosa). Per aix\u00f2 \u00e9s important prioritzar la presa de fruita sencera en l’esmorzar i, si es vol, alternar una o dues vegades a la setmana amb un suc de fruites natural.<\/p>\n

Exemples d’esmorzars equilibrats i variats: <\/strong><\/h3>\n

 <\/p>\n

Si ets de dol\u00e7…<\/strong><\/p>\n

– Un got de llet o beguda d’arr\u00f2s amb 5-6 galetes sense sucres afegits i una poma.<\/p>\n

– Un got de llet o beguda d’arr\u00f2s amb tres grapats de flocs de civada, mig grapat de panses i d’avellanes, i dues mandarines.<\/p>\n

– Iogurt, torrades amb formatge untat i melmelada. Un liquat de taronja i pastanaga.<\/p>\n

– Batut de iogurt amb mig pl\u00e0tan i mitja pera, i 4 galetes sense sucres afegits.<\/p>\n

– Un got de llet o beguda d’arr\u00f2s amb un tros de bescuit casol\u00e0. Una pera.<\/p>\n

– Formatge fresc amb mel, nous i un grapat de flocs de civada. Un pl\u00e0tan.<\/p>\n

Si ets de salat…<\/strong><\/p>\n

– Torrades de pa integral amb oli d’oliva i tom\u00e0quet ratllat amb formatge tendre. Un te amb beguda d’arr\u00f2s i un kiwi.<\/p>\n

– Entrep\u00e0 de pa d’espelta amb alvocat i tom\u00e0quet. Un iogurt amb dues mandarines.<\/p>\n

– Torrades de pa de s\u00e8gol amb oli d’oliva i pernil serr\u00e0 ib\u00e8ric. Batut de iogurt natural amb mig pl\u00e0tan, mitja poma i un toc de canyella.<\/p>\n

– Sandvitx de pernil i formatge. Una taronja.<\/p>\n

 <\/p>\n

Ja veieu que si teniu els conceptes clars, \u00e9s f\u00e0cil variar els aliments de l’esmorzar<\/strong>. Nom\u00e9s cal organitzar-te i sobretot despertar-te amb temps per menjar de forma adequada!<\/p>\n","protected":false},"excerpt":{"rendered":"

Comen\u00e7ar el dia amb un esmorzar saludable \u00e9s vital per portar una vida sana. Entre el sopar i l’esmorzar podem estar m\u00e9s de dotze hores sense menjar, per\u00f2 el nostre cos segueix consumint energia i nutrients. Per aix\u00f2, no val aixecar-se i nom\u00e9s prendre un caf\u00e8: cal esmorzar cada dia de manera completa, aportant entre […]<\/p>\n","protected":false},"author":2,"featured_media":1657,"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],"tags":[83,117,126,133,137,214,48,60,62],"class_list":["post-1658","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucs-i-consells","category-dieta-equilibrada-ca","tag-nutricion","tag-consells","tag-beguda-darros","tag-dietista-nutricionista","tag-hidrats-de-carboni","tag-esmorzar","tag-alimentacion","tag-alimentacio","tag-nutricio"],"acf":[],"yoast_head":"\nEl teu esmorzar \u00e9s sempre igual? 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