{"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 &#8220;esfor\u00e7&#8221;. \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 &#8220;<em>io-io<\/em>&#8220;.<\/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 &#8220;equipatge de m\u00e9s&#8221; 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":""},"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 v27.4 - 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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