{"id":4167,"date":"2018-03-19T09:00:08","date_gmt":"2018-03-19T08:00:08","guid":{"rendered":"https:\/\/nomen.es\/?p=4167\/"},"modified":"2018-03-19T11:55:37","modified_gmt":"2018-03-19T10:55:37","slug":"coneix-mes-la-dieta-vegetariana","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/coneix-mes-la-dieta-vegetariana\/","title":{"rendered":"Coneix m\u00e9s la dieta vegetariana"},"content":{"rendered":"

Cada vegada hi ha m\u00e9s persones que opten per dietes sense productes d’origen animal, per\u00f2 no totes s\u00f3n iguals, saps que hi ha diferents tipus de dietes vegetarianes?<\/p>\n

Tot i que ara sembla que la cultura del vegetarianisme cobra m\u00e9s popularitat. El concepte del vegetarianisme va sorgir per primera vegada al segle VI a.C, quan el fil\u00f2sof grec Pit\u00e0gores va decidir rebutjar la carn de la seva alimentaci\u00f3, al\u00b7legant idees sobre la reencarnaci\u00f3. Des de llavors, diversos personatges importants en la hist\u00f2ria han seguit i defensat aquest estil de dieta.<\/p>\n

Actualment el 1,5% de la poblaci\u00f3 espanyola segueix una dieta sense carn ni peix<\/strong>, segons l’Enquesta Nacional d’Ingesta Diet\u00e8tica Espanyola (ENIDE, 2011).<\/p>\n

Quins tipus d’alimentaci\u00f3 vegetariana hi ha?<\/strong><\/h2>\n

Dieta vegana<\/strong><\/h3>\n

\u00c9s el tipus m\u00e9s estricte, ja que no contempla el consum de cap aliment que provingui d’origen animal<\/strong>. \u00c9s a dir, a part de no consumir peix, carn, ous i lactis, tampoc consumeixen altres productes com la mel. Els seguidors d’aquesta dieta han de prestar especial cura a l’etiquetatge dels productes, per assegurar-se que s\u00f3n 100% lliures d’aquests ingredients. Cal destacar tamb\u00e9, que ser veg\u00e0 no \u00e9s nom\u00e9s en l’alimentaci\u00f3, \u00e9s un estil de vida i de filosofia, aix\u00ed que tampoc fan servir peces de roba o productes de la cura del cos amb productes animals.<\/p>\n

Dieta ovolactovegetariana<\/strong><\/h3>\n

Permeten consumir dos grups d’aliments d’origen animal, els lactis i els ous. D’aquesta dieta vegetariana deriven 2 subtipus:<\/p>\n

    \n
  1. Dieta ovovegetariana<\/strong>. Aquesta versi\u00f3 \u00e9s una mica m\u00e9s restrictiva ja que, encara que es permet consumir ous<\/strong>, no es poden consumir l\u00e0ctics.<\/li>\n
  2. Dieta lactovegetariana<\/strong>. Aqu\u00ed els aliments que s’eliminen s\u00f3n els ous i els seus derivats, per\u00f2 en canvi, poden consumir l\u00e0ctics<\/strong> com a producte d’origen animal.<\/li>\n<\/ol>\n

    Has sentit parlar de la dieta flexitariana?<\/strong><\/h2>\n

    Pot ser que no hagis sentit parlar d’aquest terme ja que \u00e9s bastant recent, per\u00f2 cada vegada va cobrant m\u00e9s rellev\u00e0ncia en la nostra societat. La dieta flexitariana prov\u00e9 d’unir els termes flexible i vegetari\u00e0. Es fa servir per descriure aquella alimentaci\u00f3 basada majorment en aliments d’origen vegetal, disminuint el consum d’aliments com el peix i l’ou o la carn magra de forma espor\u00e0dica<\/strong>. Es tracta d’una dieta saludable on les verdures, hortalisses, tubercles, llavors, llegums i fruits secs s\u00f3n protagonistes. La prote\u00efna animal que se sol consumir \u00e9s peix, ous o lactis, i si es consumeix carn, ha de ser d’animals ecol\u00f2gics, que han rebut un tracte “digne”, que han pasturat lliurement.<\/p>\n

    Cal destacar tamb\u00e9, que la filosofia d’aquesta dieta no es basa en defensar els animals, sin\u00f3 en potenciar una dieta saludable.<\/p>\n

    Qu\u00e8 vitamines i minerals hauria de vigilar en una dieta vegetariana?<\/strong><\/h2>\n

    Tot i que les dietes vegetarianes s\u00f3n saludables, s’ha de vigilar que estiguin ben dissenyades per no tenir d\u00e8ficits d’algunes vitamines i minerals. Davant el dubte, sempre \u00e9s recomanable consultar amb un dietista-nutricionista. Coneix els mites i realitats de la prote\u00efna vegetal<\/a>.<\/p>\n

    Vitamina B12<\/sub><\/strong><\/h3>\n

    Segurament \u00e9s la m\u00e9s coneguda en aquest tipus de dietes i cal tenir-ho en compte ja que no hi ha cap aliment d’origen vegetal que sigui bona font d’aquesta vitamina<\/strong>. Aix\u00ed que, en dietes veganes cal consultar a un professional de la salut perqu\u00e8 recomani un complement alimentari adequat.<\/p>\n

    Calci<\/strong><\/h3>\n

    Si la dieta no contempla el consum de calci, \u00e9s molt important triar aliments enriquits amb aquest mineral<\/strong>. Algunes begudes vegetals ja v\u00e9nen enriquides.<\/p>\n

    Iode<\/strong><\/h3>\n

    El iode tamb\u00e9 \u00e9s un mineral a tenir en compte, ja que es troba en bones dosis en alguns peixos. Una bona alternativa \u00e9s incorporar algues marines en petites quantitats a l’alimentaci\u00f3 habitual i usar sal iodada per enriquir els plats.<\/p>\n

    Omega-3<\/strong><\/h3>\n

    L’\u00e0cid gras omega-3 \u00e9s un greix saludable que es troba majorment en peixos blaus, com el salm\u00f3 o el verat. Una font alternativa \u00e9s el consum d’aliments com nous, llavors i oli de lli.<\/p>\n

    Com veus, \u00e9s una dieta que pot ser perfectament saludable si es fa b\u00e9. Per aix\u00f2, sempre \u00e9s recomanable consultar amb un professional de la salut que pugui orientar-te.<\/p>\n

    Pots provar un men\u00fa vegetari\u00e0 elaborant algunes receptes, com hamburgueses vegetarianes<\/a>.<\/p>\n

    I tu, qu\u00e8 opines de la dieta vegetariana?<\/p>\n","protected":false},"excerpt":{"rendered":"

    Cada vegada hi ha m\u00e9s persones que opten per dietes sense productes d’origen animal, per\u00f2 no totes s\u00f3n iguals, saps que hi ha diferents tipus de dietes vegetarianes? Tot i que ara sembla que la cultura del vegetarianisme cobra m\u00e9s popularitat. El concepte del vegetarianisme va sorgir per primera vegada al segle VI a.C, quan […]<\/p>\n","protected":false},"author":2,"featured_media":4129,"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":[145,147,584],"tags":[],"class_list":["post-4167","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucs-i-consells","category-dieta-equilibrada-ca","category-trucos-y-consejos-ca"],"acf":[],"yoast_head":"\nConeix m\u00e9s de la dieta vegetariana - Blog de Nomen<\/title>\n<meta name=\"description\" content=\"Cada vegada hi ha m\u00e9s persones que opten per dietes sense productes d'origen animal, per\u00f2 no totes s\u00f3n iguals, saps que hi ha diferents tipus de dietes vegetarianes?\" \/>\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\/conoce-mas-la-dieta-vegetariana\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Coneix m\u00e9s la dieta vegetariana\" \/>\n<meta property=\"og:description\" content=\"Cada vegada hi ha m\u00e9s persones que opten per dietes sense productes d'origen animal, per\u00f2 no totes s\u00f3n iguals, saps que hi ha diferents tipus de dietes vegetarianes?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nomen.es\/conoce-mas-la-dieta-vegetariana\/\" \/>\n<meta property=\"og:site_name\" content=\"Nomen\" \/>\n<meta property=\"article:published_time\" content=\"2018-03-19T08:00:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-03-19T10:55:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/nomen.es\/wp-content\/uploads\/2018\/03\/Dieta_vegetariana_mitos_realidades.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"625\" \/>\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=\"4 minuts\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/nomen.es\\\/conoce-mas-la-dieta-vegetariana\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/nomen.es\\\/conoce-mas-la-dieta-vegetariana\\\/\"},\"author\":{\"name\":\"Nomen\",\"@id\":\"https:\\\/\\\/nomen.es\\\/#\\\/schema\\\/person\\\/e05dca4ee822516d2b98d8c40d7c7936\"},\"headline\":\"Coneix m\u00e9s la dieta vegetariana\",\"datePublished\":\"2018-03-19T08:00:08+00:00\",\"dateModified\":\"2018-03-19T10:55:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/nomen.es\\\/conoce-mas-la-dieta-vegetariana\\\/\"},\"wordCount\":736,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/nomen.es\\\/conoce-mas-la-dieta-vegetariana\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/nomen.es\\\/wp-content\\\/uploads\\\/2018\\\/03\\\/N_2018.03_articulo__mitos_y_realidades_dieta_vegetariana_web.jpg\",\"articleSection\":[\"Trucs i consells\",\"Dieta equilibrada.\",\"Trucos y consejos\"],\"inLanguage\":\"ca\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/nomen.es\\\/conoce-mas-la-dieta-vegetariana\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/nomen.es\\\/conoce-mas-la-dieta-vegetariana\\\/\",\"url\":\"https:\\\/\\\/nomen.es\\\/conoce-mas-la-dieta-vegetariana\\\/\",\"name\":\"Coneix m\u00e9s de la dieta vegetariana - 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