{"id":2328,"date":"2016-10-31T10:38:07","date_gmt":"2016-10-31T09:38:07","guid":{"rendered":"https:\/\/nomen.es\/ca\/?p=2328"},"modified":"2016-10-31T10:38:07","modified_gmt":"2016-10-31T09:38:07","slug":"com-adoptar-uns-habits-saludables","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/com-adoptar-uns-habits-saludables\/","title":{"rendered":"Com adoptar uns h\u00e0bits saludables"},"content":{"rendered":"

Arriba novembre, fa poc que deixaves enrere la dieta per acabar amb els excessos de l’estiu i ara, ja has de preparar-te per Nadal? Comen\u00e7a a seguir uns h\u00e0bits saludables i veur\u00e0s que no cal fer dieta cada dos per tres!<\/p>\n

Uns h\u00e0bits saludables t’ajudaran a viure el dia a dia amb salut i, a m\u00e9s, et mantindran en forma. \u00c9s important, en cas que tinguis nens<\/strong>, que intentis inculcar aquests h\u00e0bits<\/strong> des de petits, doncs d’adults \u00e9s m\u00e9s dif\u00edcil canviar-los o instaurar-los<\/strong>, ja que som animals de costums.<\/p>\n

Claus per seguir o comen\u00e7ar a adoptar h\u00e0bits saludables<\/h3>\n

1. Segueix una dieta sana i equilibrada<\/strong> que inclogui els seg\u00fcents aliments:<\/p>\n

– Cereals i tubercles. Aix\u00f2 \u00e9s pa, arr\u00f2s<\/a>, patates… Es recomana que siguin integrals<\/a>, ja que d’aquesta manera assegurem una aportaci\u00f3 de fibra.<\/p>\n

– Aliments proteics. \u00c9s a dir, carns, peixos, ous, l\u00e0ctics i llegums. Els l\u00e0ctics haurien de ser consumits di\u00e0riament mentre que la resta d’aliments s’haurien d’anar combinant al llarg de la setmana.<\/p>\n

– Fes les 5 al dia: consumir verdures i hortalisses, aix\u00ed com fruita, repartides en 5 preses di\u00e0ries. Pot ser, per exemple, 3 peces de fruita i 2 plats de verdura.<\/p>\n

– Aliments grassos com a oli d’oliva verge, si pot ser extra, o b\u00e9 fruita seca.<\/p>\n

2. Hidrata’t!<\/strong><\/a> Beu aigua i altres l\u00edquids al llarg del dia, es recomana un consum d’entre 1,5-2 litres de l\u00edquid diaris. Es recomana que es faci en forma d’aigua i tamb\u00e9 d’altres l\u00edquids com sucs naturals, infusions, brous o liquats.<\/p>\n

3. Realitza activitat f\u00edsica di\u00e0riament<\/strong>. Surt a c\u00f3rrer, ves al gimn\u00e0s, a jugar un partit de p\u00e0del … practica l’esport que m\u00e9s t’agradi! Si no ets un gran atleta, camina 30 minuts al dia: mou-te a peu, ves a treballar i a fer els teus\u00a0enc\u00e0rrecs sense agafar el cotxe.<\/p>\n

4. Descansa<\/strong>. Dorm una mitjana de 8 hores di\u00e0ries per assegurar un bon descans i afrontar el dia amb vitalitat.<\/p>\n

Passets petits que et portaran molt lluny<\/h3>\n

Com b\u00e9 hem comentat anteriorment, canviar i instaurar h\u00e0bits en un adult \u00e9s complicat, per\u00f2 no impossible! Marca’t objectius petits<\/strong> i ves augmentant la teva ambici\u00f3 per aconseguir-los.<\/p>\n

Et proposem exemples per anar instaurant aquests h\u00e0bits amb objectius petits:<\/p>\n

1. Comen\u00e7a retirant les salses dels teus menjars per deixar pas a l’oli d’oliva verge i les esp\u00e8cies.<\/p>\n

2. Afegeix alguna pe\u00e7a de fruita en el berenar i un plat de verdura, com un pur\u00e9, en el sopar. Ves augmentant les quantitats de fruita i verdura progressivament en la teva dieta fins a realitzar 5 racions di\u00e0ries!<\/p>\n

3. Porta sempre amb tu una ampolla d’aigua.<\/p>\n

4. Afegeix un plat de cereals integrals<\/a> a la setmana i ves augmentant la quantitat a poc a poc.<\/p>\n

5. Combina llegums amb cereals, com llenties i arr\u00f2s. La combinaci\u00f3 d’aquests aliments proporcionen un perfil de prote\u00efnes complet, \u00e9s a dir, de la mateixa qualitat que la prote\u00efna animal.<\/p>\n

6. Ves a comprar a peu, d’aquesta manera comen\u00e7ar\u00e0s a moure’t m\u00e9s. Fes alguna excursi\u00f3 de p\u00edcnic diumenge amb la fam\u00edlia o amics.<\/p>\n

7. Pren un grapat de fruits secs, com nous, en el dinar o el berenar.<\/p>\n

Comen\u00e7a amb petits canvis i ves introduint nous h\u00e0bits poc a poc<\/strong> perqu\u00e8 sigui m\u00e9s f\u00e0cil adoptar un estil de vida m\u00e9s saludable. Cuina els aliments com m\u00e9s t’agradi perqu\u00e8 tinguin bon gust, procurant evitar els fregits i coccions m\u00e9s greixoses.<\/p>\n

Veur\u00e0s que la necessitat de fer dieta constantment queda enrere quan vius envoltat d’h\u00e0bits saludables!<\/p>\n","protected":false},"excerpt":{"rendered":"

Arriba novembre, fa poc que deixaves enrere la dieta per acabar amb els excessos de l’estiu i ara, ja has de preparar-te per Nadal? Comen\u00e7a a seguir uns h\u00e0bits saludables i veur\u00e0s que no cal fer dieta cada dos per tres! Uns h\u00e0bits saludables t’ajudaran a viure el dia a dia amb salut i, a […]<\/p>\n","protected":false},"author":2,"featured_media":2326,"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":[60,62,117,133,222,277],"class_list":["post-2328","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucs-i-consells","category-dieta-equilibrada-ca","tag-alimentacio","tag-nutricio","tag-consells","tag-dietista-nutricionista","tag-habits-saludables","tag-bons-habits"],"acf":[],"yoast_head":"\nCom adoptar uns h\u00e0bits saludables - Nomen<\/title>\n<meta name=\"description\" content=\"Comen\u00e7a a seguir uns h\u00e0bits saludables i veur\u00e0s que no cal fer dieta cada dos per tres!\" \/>\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\/adoptar-unos-habitos-saludables\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com adoptar uns h\u00e0bits saludables - 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