{"id":2482,"date":"2016-12-19T09:28:44","date_gmt":"2016-12-19T08:28:44","guid":{"rendered":"https:\/\/nomen.es\/ca\/?p=2482"},"modified":"2016-12-19T09:28:44","modified_gmt":"2016-12-19T08:28:44","slug":"com-preparar-menu-setmanal-variat-i-equilibrat","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/com-preparar-menu-setmanal-variat-i-equilibrat\/","title":{"rendered":"Com preparar un men\u00fa setmanal variat i equilibrat"},"content":{"rendered":"

Un dels majors reptes amb els quals es troben les persones a l’hora d’iniciar un pla de menjars equilibrats i saludables \u00e9s la preparaci\u00f3 del men\u00fa setmanal. Seguint aquestes pautes que t’ensenyem a continuaci\u00f3, podr\u00e0s fer els teus men\u00fas de manera m\u00e9s f\u00e0cil i aconseguir uns resultats molt satisfactoris.<\/p>\n

Abans de comprar<\/h3>\n

Fes \u00fas del “m\u00e8tode del plat” (a la imatge) per organitzar els men\u00fas principals com el menjar i el sopar. Per a aix\u00f2, pensa en un plat i divideix-lo en 4 parts, d’aquestes: 2\/4 parts han de ser en forma de verdures o fruita, \u00bc en forma de cereals i grans integrals i l’altre \u00bc en forma d’aliments proteics (carns magres, peix, pollastre).<\/p>\n

Planeja els menjars i fes una llista<\/h3>\n

– Examina la teva cuina (nevera<\/a>, congelador i rebost), principalment els llocs en qu\u00e8 sols emmagatzemar el menjar, i pren nota dels productes dels que disposes.<\/p>\n

– Navega per Internet, busca noves receptes<\/a> i crea un pla de menjars en funci\u00f3 dels productes que ja tens.<\/p>\n

– Fes la llista de la compra basant-te en productes que et facin falta i mantingues-la en un lloc visible perqu\u00e8 puguis anar afegint aquells que hagis oblidat.<\/p>\n

– Inclou fruites i verdures de temporada. A l’hivern, alguns com el kiwi, la mandarina, la taronja, les maduixes, la carabassa, les bledes, el porro o la pastanaga, i a l’estiu, alvocat, cireres, mel\u00f3, nectarina, enciam, rave o remolatxa serien una bona opci\u00f3.<\/p>\n

Utilitza els caps de setmana o les estones lliures per preparar aquelles receptes que requereixin major elaboraci\u00f3<\/h3>\n

Els brous<\/a>, els llegums<\/a>, algunes salses o amaniments d’elaboraci\u00f3 casolana, poden requerir molt de temps de preparaci\u00f3, per\u00f2 alhora s\u00f3n la base d’algunes receptes. Si ja tens pensat preparar un men\u00fa utilitzant algun d’aquests aliments, tria un dia de la setmana per a preparar-los tots alhora, despr\u00e9s separa-ho en tuppers<\/a> classificats per racions i congela’ls, aix\u00ed, a l’hora de cuinar, nom\u00e9s haur\u00e0s de descongelar<\/a> i servir all\u00f2 que necessites. No oblidis posar-hi una etiqueta amb la data!<\/p>\n

Tingues en compte les racions d’aliments recomanades pels experts en nutrici\u00f3<\/h3>\n

Un cop tinguis en ment quina recepta preparar\u00e0s, calcula les racions en funci\u00f3 del nombre de persones que solen menjar a casa o del nucli familiar, d’aquesta manera evitar\u00e0s el malbaratament de menjar de manera innecess\u00e0ria, o b\u00e9 que alg\u00fa quedi amb gana.<\/p>\n

Di\u00e0riament<\/h3>\n

– Inclou cereals i farines integrals<\/strong> en almenys 4 dels 5 \u00e0pats recomanats (esmorzar, mig mat\u00ed, dinar, berenar, sopar) a realitzar al llarg del dia, aquests poden ser en forma d’arr\u00f2s<\/a>, blat<\/a>, patata, pa, civada o pasta. Pot\u00e8ncia seu consum en forma la seva forma integral i recorda incloure 2-3 vegades per setmana llegums.<\/p>\n

– Introdueix verdures i hortalisses<\/strong> en forma d’amanides i\/o verdura cuita, en el menjar i en el sopar. Pots preparar una amanida de fulles verdes per menjar i una mica de verdura cuita o al vapor en el sopar.<\/p>\n

– Incorpora almenys 3 peces de fruita sencera<\/strong> al dia, intentant que almenys 1 de elles sigui c\u00edtrica (taronja, mandarina, maduixes, pinya).<\/p>\n

– Consumeix almenys 2 racions de lactis desnatats<\/strong> en forma de iogurt, llet o formatges baixos en greixos. Una raci\u00f3 equival a 1 got de llet, 2 iogurts o 1 porci\u00f3 individual de formatge.<\/p>\n

– Inclou aliments que siguin font de prote\u00efna animal o vegetal<\/strong>, b\u00e9 sigui en forma d’ou, carns magres (pollastre, gall dindi, llom de porc o vedella de manera m\u00e9s ocasional), peix (llu\u00e7, tonyina, arengada, sardines) o llegums (llenties , mongetes, cigrons).<\/p>\n

– Utilitza oli d’oliva<\/strong>, preferiblement en cru, per donar-li sabor als teus plats. Inclou, tamb\u00e9 un grapat de fruits secs (nous, ametlles, cacauets).<\/p>\n

Posa en pr\u00e0ctica aquestes pautes i comen\u00e7a a dissenyar el teu men\u00fa setmanal saludable!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Un dels majors reptes amb els quals es troben les persones a l’hora d’iniciar un pla de menjars equilibrats i saludables \u00e9s la preparaci\u00f3 del men\u00fa setmanal. Seguint aquestes pautes que t’ensenyem a continuaci\u00f3, podr\u00e0s fer els teus men\u00fas de manera m\u00e9s f\u00e0cil i aconseguir uns resultats molt satisfactoris. Abans de comprar Fes \u00fas del […]<\/p>\n","protected":false},"author":2,"featured_media":2480,"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":[46,47,48,60,62,83,117,118,133,150,344],"class_list":["post-2482","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-idees","tag-dietista-nutricionista","tag-menjar","tag-menu-setmanal"],"acf":[],"yoast_head":"\nCom preparar un men\u00fa setmanal variat i equilibrat - Nomen<\/title>\n<meta name=\"description\" content=\"Posa en pr\u00e0ctica aquestes pautes i comen\u00e7a a dissenyar el teu men\u00fa setmanal saludable!\" \/>\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\/preparar-menu-semanal-variado-equilibrado\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com preparar un men\u00fa setmanal variat i equilibrat - 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