{"id":1866,"date":"2016-05-23T09:40:05","date_gmt":"2016-05-23T08:40:05","guid":{"rendered":"https:\/\/nomen.es\/ca\/?p=1866"},"modified":"2016-05-23T09:41:56","modified_gmt":"2016-05-23T08:41:56","slug":"no-tens-temps-per-cuinar-apren-optimitzar-menus","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/no-tens-temps-per-cuinar-apren-optimitzar-menus\/","title":{"rendered":"No tens temps per cuinar? Apr\u00e8n a optimitzar els teus men\u00fas!"},"content":{"rendered":"<p>Segons un estudi realitzat per Jes\u00fas Contreras (Catedr\u00e0tic d&#8217;Antropologia Social de la Universitat de Barcelona), els espanyols hem redu\u00eft en els \u00faltims anys a tres hores setmanals el temps que dediquem a cuinar. Els canvis socials, la falta de temps i, en alguns casos, la poca pr\u00e0ctica en l&#8217;elaboraci\u00f3 de plats tradicionals de la dieta mediterr\u00e0nia fan que els nostres h\u00e0bits alimentaris no siguin del tot correctes.<\/p>\n<p>La q\u00fcesti\u00f3 \u00e9s: <strong>cuinar r\u00e0pid \u00e9s sin\u00f2nim de menjar malament?<\/strong> La veritat \u00e9s que, si complim amb els requisits de la dieta saludable, \u00e9s a dir, si aconseguim que la nostra alimentaci\u00f3 sigui equilibrada, variada i suficient, no t\u00e9 per qu\u00e8! A m\u00e9s, actualment la ind\u00fastria aliment\u00e0ria ens ho posa f\u00e0cil, proporcionant-nos productes f\u00e0cils de conservar i, sobretot de manipular. Per exemple, amb els nous <strong>Gotets d&#8217;Arr\u00f2s Nomen<\/strong>, es pot, en tan sols un minut al microones, obtenir un plat d&#8217;arr\u00f2s de la varietat <a href=\"https:\/\/nomen.es\/ca\/plats-preparats\/vasitos-de-arroz-integral-nomen\/\" target=\"_blank\">integral<\/a>, <a href=\"https:\/\/nomen.es\/ca\/plats-preparats\/vasitos-de-arroz-basmati-nomen\/\" target=\"_blank\">basmati<\/a> o <a href=\"https:\/\/nomen.es\/ca\/plats-preparats\/vasitos-de-arroz-redondo-nomen\/\" target=\"_blank\">rod\u00f3<\/a> amb tota la qualitat Nomen. Si li afegim una mica d&#8217;enciam, tom\u00e0quet, margallons, pinya i una llauna de tonyina, tindrem una deliciosa amanida completa, llesta per degustar com a plat \u00fanic.<\/p>\n<p>Menjar b\u00e9, no t\u00e9 per qu\u00e8 ser sin\u00f2nim d&#8217;estar llargues hores a la cuina, simplement \u00e9s q\u00fcesti\u00f3 <strong>d&#8217;organitzaci\u00f3 a l&#8217;hora de planificar els menjars de la setmana<\/strong> i, sobretot, const\u00e0ncia a realitzar la compra per evitar aix\u00ed la improvisaci\u00f3, una de les principals causes per les quals acabem menjant qualsevol cosa.<\/p>\n<p>El m\u00e9s important \u00e9s tenir en compte el que ja hem anat explicant en anteriors articles, tenir present que un menjar o sopar equilibrat haur\u00e0 d&#8217;incloure:<\/p>\n<p style=\"padding-left: 30px;\"><strong>&#8211; La dosi justa de prote\u00efnes<\/strong> (marcades en vermell).<\/p>\n<p style=\"padding-left: 30px;\"><strong>&#8211; Una raci\u00f3 de verdures i\/o hortalisses<\/strong> (marcades en verd) perqu\u00e8 s\u00f3n baixes en calories, riques en vitamines, minerals i fibra, i alleugereixen molt els menjars.<\/p>\n<p style=\"padding-left: 30px;\"><strong>&#8211; Assegurar un bon contingut vitam\u00ednic<\/strong> incorporant algun vegetal o fruita (marcada en blava) en cru a cada menjar.<\/p>\n<p style=\"padding-left: 30px;\"><strong>&#8211; Incorporar hidrats de carboni<\/strong> (marcat en taronja) per garantir l&#8217;aportaci\u00f3 energ\u00e8tica del plat.<\/p>\n<p>A partir d&#8217;aqu\u00ed anirem variant cada grup, per enriquir al m\u00e0xim els nostres menjars i evitar aix\u00ed qualsevol manca nutricional. Per exemple, dins dels hidrats de carboni anirem variant al llarg de la setmana amb arr\u00f2s, pasta, pa, patates i llegums. Dins del grup proteic prioritzarem la carn magra i el peix blanc per sobre de les carns vermelles i embotits que, com a m\u00e0xim, hi seran present una o dues vegades a la setmana.<\/p>\n<p>Aqu\u00ed sota us deixem una taula on, de forma gen\u00e8rica, teniu un men\u00fa que us servir\u00e0 de patr\u00f3 en l&#8217;organitzaci\u00f3 dels vostres menjars.<\/p>\n<p><a href=\"https:\/\/nomen.es\/wp-content\/uploads\/2016\/05\/optimizar_menu-01XCAT.png\" target=\"_blank\" rel=\"attachment wp-att-1846\"><img decoding=\"async\" class=\"aligncenter wp-image-1846 size-full\" src=\"https:\/\/nomen.es\/wp-content\/uploads\/2016\/05\/optimizar_menu-01XCAT.png\" alt=\"optimizar_menu-01XCAT\" width=\"2128\" height=\"1181\" srcset=\"https:\/\/nomen.es\/wp-content\/uploads\/2016\/05\/optimizar_menu-01XCAT.png 2128w, https:\/\/nomen.es\/wp-content\/uploads\/2016\/05\/optimizar_menu-01XCAT-600x333.png 600w, https:\/\/nomen.es\/wp-content\/uploads\/2016\/05\/optimizar_menu-01XCAT-300x166.png 300w, https:\/\/nomen.es\/wp-content\/uploads\/2016\/05\/optimizar_menu-01XCAT-768x426.png 768w, https:\/\/nomen.es\/wp-content\/uploads\/2016\/05\/optimizar_menu-01XCAT-1024x568.png 1024w\" sizes=\"(max-width: 2128px) 100vw, 2128px\" \/><\/a><\/p>\n<p>I a partir d&#8217;aqu\u00ed nom\u00e9s ens fa falta una mica d&#8217;imaginaci\u00f3. Per exemple:<\/p>\n<p><a href=\"https:\/\/nomen.es\/wp-content\/uploads\/2016\/05\/optimizar_menu-02XCAT.png\" target=\"_blank\" rel=\"attachment wp-att-1848\"><img decoding=\"async\" class=\"aligncenter wp-image-1848 size-full\" src=\"https:\/\/nomen.es\/wp-content\/uploads\/2016\/05\/optimizar_menu-02XCAT.png\" alt=\"optimizar_menu-02XCAT\" width=\"2128\" height=\"1319\" srcset=\"https:\/\/nomen.es\/wp-content\/uploads\/2016\/05\/optimizar_menu-02XCAT.png 2128w, https:\/\/nomen.es\/wp-content\/uploads\/2016\/05\/optimizar_menu-02XCAT-600x372.png 600w, https:\/\/nomen.es\/wp-content\/uploads\/2016\/05\/optimizar_menu-02XCAT-300x186.png 300w, https:\/\/nomen.es\/wp-content\/uploads\/2016\/05\/optimizar_menu-02XCAT-768x476.png 768w, https:\/\/nomen.es\/wp-content\/uploads\/2016\/05\/optimizar_menu-02XCAT-1024x635.png 1024w\" sizes=\"(max-width: 2128px) 100vw, 2128px\" \/><\/a><\/p>\n<p>Ja veieu que menjar r\u00e0pid no \u00e9s sin\u00f2nim de menjar malament, l&#8217;\u00fanic que necessites \u00e9s:<\/p>\n<p style=\"padding-left: 30px;\">&#8211; <strong>Tenir un bon rebost<\/strong> amb tots els productes essencials per preparar els men\u00fas diaris. Els gots d&#8217;arr\u00f2s Nomen, els llegums de pot, la pasta o les conserves de peix s\u00f3n un exemple.<\/p>\n<p style=\"padding-left: 30px;\">&#8211; <strong>Planificar el men\u00fa setmanal<\/strong>, que et permetr\u00e0 organitzar millor el teu temps a l&#8217;hora de realitzar la compra i cuinar, i, sobretot, evitar\u00e0 la improvisaci\u00f3 per no acabar menjant qualsevol cosa.<\/p>\n<p style=\"padding-left: 30px;\">&#8211; <strong>Utilitzar electrodom\u00e8stics que t&#8217;ajudin a cuinar en poc temps<\/strong>: estoigs per cuinar al vapor, olles r\u00e0pides, robots de cuina\u2026<\/p>\n<p>Ja veureu que si poseu en pr\u00e0ctica totes aquestes estrat\u00e8gies estalviareu temps sense renunciar al plaer de cuidar-vos!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Segons un estudi realitzat per Jes\u00fas Contreras (Catedr\u00e0tic d&#8217;Antropologia Social de la Universitat de Barcelona), els espanyols hem redu\u00eft en els \u00faltims anys a tres hores setmanals el temps que dediquem a cuinar. Els canvis socials, la falta de temps i, en alguns casos, la poca pr\u00e0ctica en l&#8217;elaboraci\u00f3 de plats tradicionals de la dieta [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1849,"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":[46,47,48,60,62,83,117,133,142,150,244],"class_list":["post-1866","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucs-i-consells","category-dieta-equilibrada-ca","tag-comida","tag-menu","tag-alimentacion","tag-alimentacio","tag-nutricio","tag-nutricion","tag-consells","tag-dietista-nutricionista","tag-facil","tag-menjar","tag-temps"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>No tens temps per cuinar? 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