{"id":2691,"date":"2017-03-13T13:14:09","date_gmt":"2017-03-13T12:14:09","guid":{"rendered":"https:\/\/nomen.es\/ca\/?p=2691"},"modified":"2017-03-13T13:14:09","modified_gmt":"2017-03-13T12:14:09","slug":"per-hem-dincloure-cereals-integrals-la-nostra-dieta","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/per-hem-dincloure-cereals-integrals-la-nostra-dieta\/","title":{"rendered":"Per qu\u00e8 hem d’incloure cereals integrals a la nostra dieta?"},"content":{"rendered":"

Molts haureu sentit dir que s’hauria de potenciar el consum de cereals integrals, per\u00f2 per qu\u00e8 \u00e9s important incloure aquest tipus d’aliment a la nostra dieta?<\/p>\n

Els cereals s\u00f3n un aliment b\u00e0sic en el nostre dia a dia, representant la base de la pir\u00e0mide nutricional. Dins d’aquest grup d’aliments trobem el pa, la pasta, l’arr\u00f2s, els cereals d’esmorzar, etc. Destaquen per la seva aportaci\u00f3 en carbohidrats<\/a>, nutrient que hauria de representar el 50-60% de l’energia que consumim al llarg del dia: la meitat, i fins i tot una mica m\u00e9s! Per tant, podr\u00edem afirmar que s\u00ed que s\u00f3n importants per a la nostra salut.<\/p>\n

A grans trets, podem classificar els cereals en refinats, comunament coneguts com “blancs”, o b\u00e9, integrals.<\/p>\n

Qu\u00e8 s\u00f3n els cereals integrals?<\/strong><\/h3>\n

Els cereals integrals s\u00f3n aquells que conserven el gra en la seva totalitat, \u00e9s a dir, aquells que mantenen:<\/p>\n

– El seg\u00f3, que \u00e9s la capa que envolta el gra, en qu\u00e8 destaca l’aportaci\u00f3 en fibra.<\/p>\n

– El germen, \u00e9s a dir, la part on es d\u00f3na una major concentraci\u00f3 de nutrients (carbohidrats, prote\u00efnes, \u00e0cids grassos saludables, vitamines del grup B i E, i minerals).<\/p>\n

– L’endosperma, on es concentra un major contingut de carbohidrats.<\/p>\n

Per tant, podem afirmar que els cereals integrals ens aporten carbohidrats, fibra, vitamines i minerals, aix\u00ed com altres nutrients.<\/strong><\/p>\n

Qu\u00e8 es la fibra? <\/strong><\/h3>\n

La fibra \u00e9s un nutrient present en aliments d’origen vegetal fonamentalment, que exerceix una s\u00e8rie de beneficis per a la salut del nostre tr\u00e0nsit intestinal. Es pot classificar en fibra soluble o insoluble, i el seu benefici m\u00e9s conegut \u00e9s el de regular el tr\u00e0nsit intestinal.<\/p>\n

Vols saber m\u00e9s?<\/strong><\/h3>\n

D’una banda, la fibra soluble t\u00e9 la capacitat de provocar sensaci\u00f3 de sacietat, de millorar la toler\u00e0ncia a la glucosa despr\u00e9s dels \u00e0pats i la seva corresponent resposta d’insulina, estimula el creixement de bacteris beneficiosos i, finalment, contribueix a disminuir els nivells de colesterol en sang. D’altra banda, la fibra insoluble produeix un efecte laxant, un augment de la velocitat dels moviments intestinals i, finalment, actua com a protector de les c\u00e8l\u00b7lules de les parets del tracte digestiu.<\/p>\n

Cal remarcar que, a l’hora d’introduir aliments rics en fibra a la nostra alimentaci\u00f3 (fruites, verdures i hortalisses, cereals integrals, llavors, llegums …) ho hem de fer de manera progressiva, per evitar flatul\u00e8ncies o altres problemes intestinals i poder beneficiar-nos dels seus efectes positius.<\/p>\n

Quines vitamines i minerals trobem en major quantitat en els cereals?<\/strong><\/h3>\n

En els cereals integrals destaca el contingut de vitamines del grup B i alguns minerals com el magnesi o el potassi. Les vitamines i els minerals s\u00f3n subst\u00e0ncies que participen en un gran nombre de reaccions en l’organisme, pel que resulten fonamentals per a la nostra salut.<\/p>\n

Com puc incloure els cereals integrals en la meva alimentaci\u00f3 di\u00e0ria?<\/strong><\/h3>\n

Segons les recomanacions d’alimentaci\u00f3 saludable, els cereals haurien d’estar presents cada dia en la nostra dieta, en quantitats d’entre 4 i 6 racions. Una raci\u00f3 correspondria a 3-4 llesques de pa o un panet, un bol de cereals d’esmorzar, un plat normal de pasta o arr\u00f2s cuinats, etc. L’\u00fanica cosa que has de fer \u00e9s seguir una alimentaci\u00f3 variada i equilibrada, substituint alguns aliments refinats per altres integrals, per exemple:<\/p>\n

– Esmorzar:<\/strong> cereals d’esmorzar, blancs o integrals, amb llet acompanyats d’un parell de mandarines.<\/p>\n

– Dinar:<\/strong> arr\u00f2s blanc o Arr\u00f2s Integral Nomen<\/a> amb verdures i peix, i un iogurt natural de postres.<\/p>\n

– Berenar:<\/strong> un entrep\u00e0 de pa blanc o integral amb formatge fresc, tonyina, gall dindi, etc. i un pl\u00e0tan.<\/p>\n

– Sopar:<\/strong> pur\u00e9 de carabass\u00f3 amb pasta blanca o integral, truita i un iogurt de postres.<\/p>\n

Aix\u00ed de senzill! Anima’t a provar els cereals integrals i afegeix-los a\u00a0la teva alimentaci\u00f3 di\u00e0ria.<\/p>\n","protected":false},"excerpt":{"rendered":"

Molts haureu sentit dir que s’hauria de potenciar el consum de cereals integrals, per\u00f2 per qu\u00e8 \u00e9s important incloure aquest tipus d’aliment a la nostra dieta? Els cereals s\u00f3n un aliment b\u00e0sic en el nostre dia a dia, representant la base de la pir\u00e0mide nutricional. Dins d’aquest grup d’aliments trobem el pa, la pasta, l’arr\u00f2s, […]<\/p>\n","protected":false},"author":2,"featured_media":2688,"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":[62,133,137,227,397,398,60],"class_list":["post-2691","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta-equilibrada-ca","tag-nutricio","tag-dietista-nutricionista","tag-hidrats-de-carboni","tag-arros-integral","tag-carbohidrats","tag-cereals-integrals","tag-alimentacio"],"acf":[],"yoast_head":"\nPer qu\u00e8 hem d'incloure cereals integrals a la nostra dieta? - Nomen<\/title>\n<meta name=\"description\" content=\"Anima't a provar els cereals integrals i afegeix-los a la teva alimentaci\u00f3 di\u00e0ria.\" \/>\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\/per-hem-dincloure-cereals-integrals-la-nostra-dieta\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Per qu\u00e8 hem d'incloure cereals integrals a la nostra dieta? 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