{"id":4582,"date":"2021-09-16T18:03:59","date_gmt":"2021-09-16T16:03:59","guid":{"rendered":"https:\/\/nutricionistasbarcelona.es\/?p=4582"},"modified":"2021-09-16T18:02:52","modified_gmt":"2021-09-16T16:02:52","slug":"perdre-la-panxa","status":"publish","type":"post","link":"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/","title":{"rendered":"Com perdre la panxa. Guia \u00fatil i exercicis"},"content":{"rendered":"

Els h\u00e0bits alimentaris que no s\u00f3n saludables tenen repercussions en el nostre augment de pes corporal<\/strong>. En aquesta publicaci\u00f3 anem a parlar del greix que s\u2019acumula a l’abdomen, la famosa panxeta. Qu\u00e8 podem fer per desfer-nos d’ella? <\/p>\n

Per qu\u00e8 s’acumula tant de greix\u00a0 a la panxa?<\/strong><\/h2>\n

Tamb\u00e9 hem de ser conscients del que suposa tenir greix<\/strong> a la cavitat abdominal. Moltes persones l\u2019anomenen la corba de la felicitat<\/em>, per\u00f2 m\u00e9s endavant ens pot causar problemes<\/strong> a la nostra salut.<\/p>\n

La mala alimentaci\u00f3 i el sedentarisme ens ajuden a pujar<\/strong> de pes i un dels llocs on s’acumula m\u00e9s el greix \u00e9s a l’abdomen. Aquest greix seria el visceral, ja que s\u2019emmagatzema \u00a0a l\u2019entorn dels \u00f2rgans interns.<\/p>\n

Si no posem remei en un futur podr\u00edem tenir diabetis tipus 2, hipertensi\u00f3 arterial, fetge greix\u00f3s, malalties cardiovasculars, etc.<\/p>\n

Si ets un home i el teu per\u00edmetre de cintura est\u00e0 per sobre<\/strong> dels 102 cm es considera obesitat abdominal. I si ets una dona i el teu per\u00edmetre est\u00e0 per sobre de 88 cm tamb\u00e9.<\/p>\n

 <\/p>\n

Quins aliments ens poden ajudar a perdre la panxa?<\/strong><\/h2>\n

– Consumir aliments rics en fibra<\/strong> ja que et saciaran m\u00e9s i evitar\u00e0s tenir estrenyiment. Menja verdures i fruites amb la pell, cereals integrals (arr\u00f2s, pasta, pa), llegums (si vols evitar els seus gasos fes-los en pur\u00e9 o hummus, ja que aix\u00ed es trenca la pell<\/strong> d’ells, on est\u00e0 la fibra i no produir\u00e0 tant inflor a la panxa.<\/p>\n

– Elimina les begudes ensucrades<\/strong> com els sucs, refrescos, i si beus infusions o tes no els hi afegeixis\u00a0 mel ni sucre<\/a>. Acostuma\u2019t a beure-les soles.<\/p>\n

– Evita l’alcohol perqu\u00e8 el fetge prioritza la seva metabolitzaci\u00f3 abans que el resta de nutrients que has consumit, i d’aquesta manera fa que les calories buides<\/strong> que cont\u00e9 el que beus s\u2019acumulin<\/strong> en forma de greix a la panxa.<\/p>\n

– Consumeix probi\u00f2tics, aquestes bacteris ajuden a regenerar la teva flora intestinal i que estigui en bon estat. D’aquesta manera gaudir\u00e0s de millors digestions i notar\u00e0s una millora en problemes intestinals com per exemple podria ser el c\u00f2lon irritable<\/strong>. Els probi\u00f2tics els trobem al qu\u00e8fir, \u00a0iogurt i els aliments fermentats com la col (Xucrut).<\/p>\n

– Menja aliments rics en prebi\u00f2tics<\/strong> (aquests s\u00f3n l\u2019aliment dels probi\u00f2tics). Els prebi\u00f2tics estan presents en aliments vegetals i fruites com serien l\u2019all, end\u00edvia, remolatxa, esp\u00e0rrecs, ceba, porro, espinacs, tom\u00e0quets, carxofa, pl\u00e0tan.<\/p>\n

 <\/p>\n

Exercicis per perdre la panxa<\/strong><\/h2>\n

Fer exercici \u00e9s una activitat molt saludable<\/strong> ja que t\u2019ajudar\u00e0 a cremar greix, a mantenir-te en el teu pes i tenir una bona circulaci\u00f3 sangu\u00ednia.<\/p>\n

[actt mask=” Hem de ser conscients del que suposa tenir greix a la cavitat abdominal. Moltes persones li diuen la corba de la felicitat, per\u00f2 a llarg termini pot causar problemes en la nostra salut” tweet=” Hem de ser conscients del que suposa tenir greix a la cavitat abdominal. Moltes persones li diuen la corba de la felicitat, per\u00f2 a llarg termini pot causar problemes en la nostra salut” btn-text=”Twittejar” duration=”” delay=”” font=”poiret-one” anim=”none” template=”bbutton”]<\/p>\n

Els exercicis aer\u00f2bics com nedar, c\u00f3rrer, caminar a pas lleuger, anar en bicicleta o ballar ajuden a baixar greix abdominal. A m\u00e9s, les combinacions amb altres exercicis com el Ioga o Pilates faran que tinguis un control m\u00e9s fort sobre la teva respiraci\u00f3 i t’ajudaran a tonificar<\/strong> m\u00e9s la teva musculatura abdominal.<\/p>\n

Altres exercicis molt localitzats per perdre la panxa s\u00f3n les abdominals hipopresives. Aquestes abdominals no fan pressi\u00f3<\/strong> sobre el s\u00f2l p\u00e8lvic, es poden fer de peu, estirats o asseguts. I es realitzen aguantant la respiraci\u00f3.<\/p>\n

 <\/p>\n

Com perdre la panxa i no morir en l’intent<\/strong><\/h2>\n

– Menja poc a poc, mastega molt el menjar<\/strong>, aix\u00ed saciar\u00e0s i no engollir\u00e0s ni empassar\u00e0s tant d\u2019aire.<\/p>\n

– Intenta evitar l\u2019estr\u00e8s, quan ens estressem segreguem m\u00e9s Cortisol, una hormona que fa que el nostre cos augmenti els nivells de sucre en sang i s’aconsegueixi l’acumulaci\u00f3 de greix a la panxa.<\/p>\n

– Beu infusions d’an\u00eds estrellat o de fonoll, aquests t\u2019ajudaran a eliminar els gasos<\/strong><\/a> i en conseq\u00fc\u00e8ncia tindr\u00e0s el ventre m\u00e9s pla.<\/p>\n

– Fes 4 \u00f3 5 \u00e0pats al dia. D’aquesta manera, tindr\u00e0s els nivells de sucre en sang m\u00e9s regulats i evitar\u00e0s tenir gana entre hores i anar picotejant qualsevol cosa.<\/p>\n

– Fes exercici regularment.<\/p>\n

-I\u00a0sobretot mantingues uns bons h\u00e0bits alimentaris<\/a><\/strong>, no serveix de res que ho facis ara per aconseguir el teu objectiu, si a curt pla\u00e7 tornes a menjar com abans… evita l’efecte rebot<\/a> !<\/p>\n","protected":false},"excerpt":{"rendered":"

Els h\u00e0bits alimentaris que no s\u00f3n saludables tenen repercussions en el nostre augment de pes corporal. En aquesta publicaci\u00f3 anem a parlar del greix que s\u2019acumula a l’abdomen, la famosa panxeta. Qu\u00e8 podem fer per desfer-nos d’ella?<\/p>\n","protected":false},"author":2,"featured_media":4580,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[242,43,129,45,130,131],"tags":[285,132,49,156,225,243,95,61,96,199,189,284,255,188,283,282,182,266,265],"class_list":["post-4582","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta-online-2","category-dieta-saludable","category-dietas-ca","category-fer-dieta","category-health-ca","category-vida-sana-ca","tag-abdominals","tag-adelgazar-ca","tag-alimentacio-saludable","tag-aprimar","tag-coronavirus","tag-covid19","tag-dieta-personalitzada","tag-dieta-saludable","tag-dietes-barcelona","tag-dietistes-barcelona","tag-dietistes-online","tag-hipopresius","tag-joemquedoacasa","tag-nutricionistes-online","tag-panxa","tag-perdre-panxa","tag-perdre-pes","tag-stayhome","tag-yomequedoencasa"],"yoast_head":"\nCom perdre la panxa. Guia \u00fatil i exercicis - nutricionistas barcelona<\/title>\n<meta name=\"description\" content=\"Perdre la panxa \u00e9s un dels principals motius pels quals ens posem a dieta. Anem a ensenyar-te que provoca tenir panxa i com eliminar-la\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com perdre la panxa. Guia \u00fatil i exercicis - nutricionistas barcelona\" \/>\n<meta property=\"og:description\" content=\"Perdre la panxa \u00e9s un dels principals motius pels quals ens posem a dieta. Anem a ensenyar-te que provoca tenir panxa i com eliminar-la\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/\" \/>\n<meta property=\"og:site_name\" content=\"nutricionistas barcelona\" \/>\n<meta property=\"article:published_time\" content=\"2021-09-16T16:03:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/nutricionistasbarcelona.es\/wp-content\/uploads\/2018\/11\/como-perder-barriga.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"853\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Marta Abardia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marta Abardia\" \/>\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\":\"WebPage\",\"@id\":\"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/\",\"url\":\"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/\",\"name\":\"Com perdre la panxa. Guia \u00fatil i exercicis - nutricionistas barcelona\",\"isPartOf\":{\"@id\":\"https:\/\/nutricionistasbarcelona.es\/ca\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/nutricionistasbarcelona.es\/wp-content\/uploads\/2018\/11\/como-perder-barriga.jpg\",\"datePublished\":\"2021-09-16T16:03:59+00:00\",\"author\":{\"@id\":\"https:\/\/nutricionistasbarcelona.es\/ca\/#\/schema\/person\/1d61f2e949e5b57ee7d51cb735a1cb3b\"},\"description\":\"Perdre la panxa \u00e9s un dels principals motius pels quals ens posem a dieta. Anem a ensenyar-te que provoca tenir panxa i com eliminar-la\",\"breadcrumb\":{\"@id\":\"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/#breadcrumb\"},\"inLanguage\":\"ca\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ca\",\"@id\":\"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/#primaryimage\",\"url\":\"https:\/\/nutricionistasbarcelona.es\/wp-content\/uploads\/2018\/11\/como-perder-barriga.jpg\",\"contentUrl\":\"https:\/\/nutricionistasbarcelona.es\/wp-content\/uploads\/2018\/11\/como-perder-barriga.jpg\",\"width\":1280,\"height\":853,\"caption\":\"perdre panxa\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Portada\",\"item\":\"https:\/\/nutricionistasbarcelona.es\/ca\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Com perdre la panxa. Guia \u00fatil i exercicis\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/nutricionistasbarcelona.es\/ca\/#website\",\"url\":\"https:\/\/nutricionistasbarcelona.es\/ca\/\",\"name\":\"nutricionistas barcelona\",\"description\":\"servicio de nutricionistas en barcelona comida sana\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/nutricionistasbarcelona.es\/ca\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ca\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/nutricionistasbarcelona.es\/ca\/#\/schema\/person\/1d61f2e949e5b57ee7d51cb735a1cb3b\",\"name\":\"Marta Abardia\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ca\",\"@id\":\"https:\/\/nutricionistasbarcelona.es\/ca\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/fa8b359b7088945da85bf27037059e66644564119474f41a40878bad93c8d523?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/fa8b359b7088945da85bf27037059e66644564119474f41a40878bad93c8d523?s=96&d=mm&r=g\",\"caption\":\"Marta Abardia\"},\"description\":\"Soy Nutricionista \u2013 Dietista en Barcelona. Tengo 19 a\u00f1os de experiencia como profesional. Pienso que mi trabajo no es s\u00f3lo calcular una dieta o saber que contienen los alimentos. Mi labor es transmitir y acompa\u00f1ar a mis pacientes para conseguir un cambio de h\u00e1bitos alimentarios.\",\"url\":\"https:\/\/nutricionistasbarcelona.es\/ca\/author\/admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Com perdre la panxa. Guia \u00fatil i exercicis - nutricionistas barcelona","description":"Perdre la panxa \u00e9s un dels principals motius pels quals ens posem a dieta. Anem a ensenyar-te que provoca tenir panxa i com eliminar-la","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/","og_locale":"ca_ES","og_type":"article","og_title":"Com perdre la panxa. Guia \u00fatil i exercicis - nutricionistas barcelona","og_description":"Perdre la panxa \u00e9s un dels principals motius pels quals ens posem a dieta. Anem a ensenyar-te que provoca tenir panxa i com eliminar-la","og_url":"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/","og_site_name":"nutricionistas barcelona","article_published_time":"2021-09-16T16:03:59+00:00","og_image":[{"width":1280,"height":853,"url":"https:\/\/nutricionistasbarcelona.es\/wp-content\/uploads\/2018\/11\/como-perder-barriga.jpg","type":"image\/jpeg"}],"author":"Marta Abardia","twitter_card":"summary_large_image","twitter_misc":{"Escrit per":"Marta Abardia","Temps estimat de lectura":"4 minuts"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/","url":"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/","name":"Com perdre la panxa. Guia \u00fatil i exercicis - nutricionistas barcelona","isPartOf":{"@id":"https:\/\/nutricionistasbarcelona.es\/ca\/#website"},"primaryImageOfPage":{"@id":"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/#primaryimage"},"image":{"@id":"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/#primaryimage"},"thumbnailUrl":"https:\/\/nutricionistasbarcelona.es\/wp-content\/uploads\/2018\/11\/como-perder-barriga.jpg","datePublished":"2021-09-16T16:03:59+00:00","author":{"@id":"https:\/\/nutricionistasbarcelona.es\/ca\/#\/schema\/person\/1d61f2e949e5b57ee7d51cb735a1cb3b"},"description":"Perdre la panxa \u00e9s un dels principals motius pels quals ens posem a dieta. Anem a ensenyar-te que provoca tenir panxa i com eliminar-la","breadcrumb":{"@id":"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/#breadcrumb"},"inLanguage":"ca","potentialAction":[{"@type":"ReadAction","target":["https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/"]}]},{"@type":"ImageObject","inLanguage":"ca","@id":"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/#primaryimage","url":"https:\/\/nutricionistasbarcelona.es\/wp-content\/uploads\/2018\/11\/como-perder-barriga.jpg","contentUrl":"https:\/\/nutricionistasbarcelona.es\/wp-content\/uploads\/2018\/11\/como-perder-barriga.jpg","width":1280,"height":853,"caption":"perdre panxa"},{"@type":"BreadcrumbList","@id":"https:\/\/nutricionistasbarcelona.es\/ca\/perdre-la-panxa\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Portada","item":"https:\/\/nutricionistasbarcelona.es\/ca\/"},{"@type":"ListItem","position":2,"name":"Com perdre la panxa. Guia \u00fatil i exercicis"}]},{"@type":"WebSite","@id":"https:\/\/nutricionistasbarcelona.es\/ca\/#website","url":"https:\/\/nutricionistasbarcelona.es\/ca\/","name":"nutricionistas barcelona","description":"servicio de nutricionistas en barcelona comida sana","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/nutricionistasbarcelona.es\/ca\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ca"},{"@type":"Person","@id":"https:\/\/nutricionistasbarcelona.es\/ca\/#\/schema\/person\/1d61f2e949e5b57ee7d51cb735a1cb3b","name":"Marta Abardia","image":{"@type":"ImageObject","inLanguage":"ca","@id":"https:\/\/nutricionistasbarcelona.es\/ca\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/fa8b359b7088945da85bf27037059e66644564119474f41a40878bad93c8d523?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/fa8b359b7088945da85bf27037059e66644564119474f41a40878bad93c8d523?s=96&d=mm&r=g","caption":"Marta Abardia"},"description":"Soy Nutricionista \u2013 Dietista en Barcelona. Tengo 19 a\u00f1os de experiencia como profesional. Pienso que mi trabajo no es s\u00f3lo calcular una dieta o saber que contienen los alimentos. Mi labor es transmitir y acompa\u00f1ar a mis pacientes para conseguir un cambio de h\u00e1bitos alimentarios.","url":"https:\/\/nutricionistasbarcelona.es\/ca\/author\/admin\/"}]}},"_links":{"self":[{"href":"https:\/\/nutricionistasbarcelona.es\/ca\/wp-json\/wp\/v2\/posts\/4582","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutricionistasbarcelona.es\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutricionistasbarcelona.es\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutricionistasbarcelona.es\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/nutricionistasbarcelona.es\/ca\/wp-json\/wp\/v2\/comments?post=4582"}],"version-history":[{"count":0,"href":"https:\/\/nutricionistasbarcelona.es\/ca\/wp-json\/wp\/v2\/posts\/4582\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutricionistasbarcelona.es\/ca\/wp-json\/wp\/v2\/media\/4580"}],"wp:attachment":[{"href":"https:\/\/nutricionistasbarcelona.es\/ca\/wp-json\/wp\/v2\/media?parent=4582"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutricionistasbarcelona.es\/ca\/wp-json\/wp\/v2\/categories?post=4582"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutricionistasbarcelona.es\/ca\/wp-json\/wp\/v2\/tags?post=4582"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}