{"id":3885,"date":"2018-01-08T09:00:25","date_gmt":"2018-01-08T08:00:25","guid":{"rendered":"https:\/\/nomen.es\/?p=3885\/"},"modified":"2018-01-05T13:42:19","modified_gmt":"2018-01-05T12:42:19","slug":"posat-forma-despres-les-festes","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/posat-forma-despres-les-festes\/","title":{"rendered":"Posa&#8217;t en forma despr\u00e9s de les festes &#8211; Blog Nomen"},"content":{"rendered":"<p>Les festes s\u00f3n una ocasi\u00f3 perfecta per tenir una mica de temps per a nosaltres mateixos i per passar temps amb els nostres amics i familiars. Els menjars familiars abundants que conviden a gaudir de les grans porcions, els plats t\u00edpics cuinats amb molt d&#8217;amor i de les eternes sobretaules de les que vas picant els saborosos torrons o polvorons. No obstant aix\u00f2 &#8230; tamb\u00e9 passa factura al nostre cos, i els excessos es noten.<\/p>\n<h3><strong>I&#8230; despr\u00e9s de les festes?<\/strong><\/h3>\n<p>El m\u00e9s important \u00e9s no lamentar-se, cal prendre mesures. No serveix de res quedar-se pensant en si hem menjat massa o ens haur\u00edem d&#8217;haver controlat m\u00e9s. Ja est\u00e0 fet. B\u00e9 que hem gaudit! Et recomanem alguns trucs perqu\u00e8 et resulti molt m\u00e9s f\u00e0cil tornar a la rutina i posar-te en forma despr\u00e9s d&#8217;aquests dies.<\/p>\n<h3><strong>Digues no a les dietes miracle!<\/strong><\/h3>\n<p>Qu\u00e8 s\u00f3n les dietes miracle? Les dietes miracle s\u00f3n dietes d&#8217;aprimament que prometen perdudes molt r\u00e0pides de pes gaireb\u00e9 sense \u00abesfor\u00e7\u00bb. \u00c9s molt important recordar que no \u00e9s moment de fer una dieta s\u00faper estricte per compensar els excessos de les festes. No serveixen perqu\u00e8 aquestes dietes tan estrictes i r\u00e0pides, a m\u00e9s de no ser res beneficioses per al nostre cos, no asseguren per res un manteniment del pes. Ben al contrari, \u00e9s molt f\u00e0cil tornar a recuperar aquells quilos perduts r\u00e0pidament, el que anomenem efecte rebot o \u00ab<em>io-io<\/em>\u00ab.<\/p>\n<p>L&#8217;important \u00e9s no obsessionar-se. Carrega&#8217;t d&#8217;energia per seguir una dieta equilibrada, especialment controlada, i practicar activitat f\u00edsica. La b\u00e0scula no t\u2019 ajud\u00e0 en aquest moment. Centra&#8217;t en aconseguir un estil de vida saludable i no en perdre molts quilos.<\/p>\n<h3>Una alimentaci\u00f3 equilibrada, tu mejor aliada<\/h3>\n<p>Com hem dit, una alimentaci\u00f3 saludable i equilibrada \u00e9s la base per tornar a cuidar-nos, com ho fem?<\/p>\n<ul>\n<li><strong>Menja 5 cops al dia i no et saltis cap \u00e0pat<\/strong>, aix\u00f2 t&#8217;ajudar\u00e0. No tenen per qu\u00e8 ser grans \u00e0pats, per exemple, el berenar pot ser un got de <a href=\"https:\/\/nomen.es\/ca\/beguda\/beguda-darros-nomen\/\" target=\"_blank\" rel=\"noopener\">beguda d&#8217;arr\u00f2s<\/a> amb uns pocs fruits secs. Et proposem <a href=\"https:\/\/nomen.es\/ca\/idees-per-variar-els-teus-berenars\/\" target=\"_blank\" rel=\"noopener\">algunes idees m\u00e9s per berenars<\/a>.<\/li>\n<li>Acostuma&#8217;t a prendre com a m\u00ednim <strong>cinc racions de fruites i verdures al dia<\/strong>. I que almenys, una raci\u00f3 de verdures sigui en cru. Pensa que en els \u00e0pats principals (dinar i sopar), les verdures o hortalisses han de suposar la meitat del plat.<\/li>\n<li><strong>Atenci\u00f3 a les t\u00e8cniques culin\u00e0ries!<\/strong> Utilitza coccions com a la planxa, al forn, a la papillota, al vapor o al microones, que et permetran gaudir del sabor del menjar sense afegir greixos extres.<\/li>\n<li><strong>Controla els aliments superflus<\/strong>, com brioixeria industrial, aliments molt rics en sucres afegits o greixos saturats, que nom\u00e9s t&#8217;aportaran calories amb zero aportaci\u00f3 nutricional.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>Nom\u00e9s miro l&#8217;alimentaci\u00f3?<\/h3>\n<p>Com hem comentat abans, l&#8217;alimentaci\u00f3 ha d&#8217;anar de la m\u00e0 de l&#8217;exercici. \u00c9s fonamental buscar una estona al dia per fer activitat f\u00edsica, amb 30 minuts n&#8217;hi ha prou! Una molt bona opci\u00f3 per comen\u00e7ar \u00e9s fer exercicis aer\u00f2bics com caminar, nedar, caminar o anar en bici. S\u00f3n exercicis d&#8217;intensitat moderada que ajudaran a mantenir la salut cardiovascular i contribuir\u00e0 a cremar greix. Fes una ullada a la nostra recomanaci\u00f3 de <a href=\"https:\/\/nomen.es\/ca\/com-preparar-menu-setmanal-variat-i-equilibrat\/\" target=\"_blank\" rel=\"noopener\">com preparar un men\u00fa setmanal variat<\/a>.<\/p>\n<h3>L&#8217;agua, la teva millor beguda<\/h3>\n<p>La quantitat d&#8217;aigua que consumeixis en el teu dia a dia juga un paper fonamental en la salut del teu cos. Tot i que probablement aquests dies h\u00e0gim substitu\u00eft l&#8217;aigua d&#8217;alguns menjars per altres, \u00e9s important recordar que el consum d&#8217;aigua t\u00e9 innombrables beneficis i que ha de ser la nostra beguda de refer\u00e8ncia. A m\u00e9s &#8230; no t\u00e9 calories! La recomanaci\u00f3 \u00e9s <strong>beure entre 6 i 8 gots diaris<\/strong>.<\/p>\n<p>Si segueixes aquests senzills consells i comen\u00e7ant l&#8217;any amb una actitud positiva, veur\u00e0s que no et resultar\u00e0 dif\u00edcil desprendre&#8217;t d&#8217;aquest \u00abequipatge de m\u00e9s\u00bb que has portat despr\u00e9s de les festes.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les festes s\u00f3n una ocasi\u00f3 perfecta per tenir una mica de temps per a nosaltres mateixos i per passar temps amb els nostres amics i familiars. Els menjars familiars abundants que conviden a gaudir de les grans porcions, els plats t\u00edpics cuinats amb molt d&#8217;amor i de les eternes sobretaules de les que vas picant [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":3884,"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":"","_members_access_role":[],"_members_access_error":""},"categories":[145,584],"tags":[117,208,570],"class_list":["post-3885","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucs-i-consells","category-trucos-y-consejos-ca","tag-consells","tag-salut","tag-consells-dalimentacio"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Posa&#039;t en forma despr\u00e9s de les festes - Blog Nomen<\/title>\n<meta name=\"description\" content=\"Et recomanem alguns trucs perqu\u00e8 et resulti molt m\u00e9s f\u00e0cil tornar a la rutina i posar-te en forma despr\u00e9s d&#039;aquests dies.\" \/>\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\/ponte-en-forma-despues-de-las-fiestas\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Posa&#039;t en forma despr\u00e9s de les festes - Blog Nomen\" \/>\n<meta property=\"og:description\" content=\"Et recomanem alguns trucs perqu\u00e8 et resulti molt m\u00e9s f\u00e0cil tornar a la rutina i posar-te en forma despr\u00e9s d&#039;aquests dies.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nomen.es\/ponte-en-forma-despues-de-las-fiestas\/\" \/>\n<meta property=\"og:site_name\" content=\"Nomen\" \/>\n<meta property=\"article:published_time\" content=\"2018-01-08T08:00:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/nomen.es\/wp-content\/uploads\/2018\/01\/N_2017.12_articulo_ponte_en_forma_web.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nomen\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nomen\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minuts\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/nomen.es\\\/ponte-en-forma-despues-de-las-fiestas\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/nomen.es\\\/ponte-en-forma-despues-de-las-fiestas\\\/\"},\"author\":{\"name\":\"Nomen\",\"@id\":\"https:\\\/\\\/nomen.es\\\/#\\\/schema\\\/person\\\/e05dca4ee822516d2b98d8c40d7c7936\"},\"headline\":\"Posa&#8217;t en forma despr\u00e9s de les festes &#8211; 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