{"id":4636,"date":"2021-02-16T11:23:20","date_gmt":"2021-02-16T09:23:20","guid":{"rendered":"https:\/\/nutricionistasbarcelona.es\/?p=4636"},"modified":"2021-02-16T12:23:00","modified_gmt":"2021-02-16T10:23:00","slug":"piramide-alimentaria","status":"publish","type":"post","link":"https:\/\/nutricionistasbarcelona.es\/ca\/piramide-alimentaria\/","title":{"rendered":"La Pir\u00e0mide Aliment\u00e0ria. Consells i exemples per a una dieta equilibrada"},"content":{"rendered":"<p>\u00c9s una <strong>guia visual dels tipus d&#8217;aliments<\/strong> i la freq\u00fc\u00e8ncia del seu consum per poder menjar de forma saludable i equilibrada.<\/p>\n<p>Pir\u00e0mides aliment\u00e0ries hi ha moltes i a mesura que han passat els anys han anat evolucionant. En aquest article us parlar\u00e9 de <strong>l&#8217;\u00faltima versi\u00f3 de la SENC<\/strong> (Societat Espanyola de Nutrici\u00f3 Comunit\u00e0ria) i <strong>la combinar\u00e9<\/strong> amb alguns detalls de l&#8217;Australiana que penso que la milloren.<!--more Continuar llegint--><\/p>\n<h2><strong>Explicant cada grup<\/strong><\/h2>\n<p>La pir\u00e0mide t\u00e9 6 graons.<\/p>\n<ul>\n<li><strong>La primera<\/strong>, la base, promociona <strong>l&#8217;activitat f\u00edsica<\/strong>, on haur\u00edem de poder fer-la 60 minuts al dia, ja sigui anant amb bicicleta, caminant, corrent, anar al gimn\u00e0s etc &#8230; i per als que no tingueu temps, intentar pujar les escales de la feina en comptes d&#8217;agafar l&#8217;ascensor o baixar-vos dos o tres parades \u00a0abans del transport p\u00fablic a l&#8217;anada o a la tornada de la feina. Busqueu qualsevol excusa per poder moure-us.<\/li>\n<\/ul>\n<p>Com beguda, hem de prioritzar l&#8217;aigua i <strong>evitar les begudes amb alcohol o refrescos ensucrats<\/strong> (ja que s&#8217;associen a l\u2019obesitat, diabetis mellitus, alguns tipus de c\u00e0ncer etc &#8230;)<\/p>\n<p>Per primera vegada, a la pir\u00e0mide s&#8217;aconsellen les<strong> t\u00e8cniques culin\u00e0ries saludables<\/strong>, aquest punt \u00e9s molt important per recordar que podem fer coccions com el bullit, papillota, vapor, forn etc .. tamb\u00e9 podr\u00edem utilitzar herbes arom\u00e0tiques i d&#8217;aquesta manera acostumar-nos a altres sabors i aix\u00ed no afegir tanta sal al menjar.<\/p>\n<p>Cal recordar que la sal est\u00e0 relacionada amb la hipertensi\u00f3, malalties cardiovasculars etc &#8230;<\/p>\n<ul>\n<li><strong>Del segon al quart gra\u00f3<\/strong> tenim els aliments que s&#8217;han de consumir cada dia: cereals integrals, llegums, tubercles, verdures, fruites, lactis, olis i aliments proteics (peix, ous, fruits secs i carns blanques).<\/li>\n<\/ul>\n<p>Jo us recomanaria que di\u00e0riament de tots aquests aliments, en consum\u00edssiu en major quantitat les <strong>fruites i verdures<\/strong>, ja que ens aporten vitamines, minerals, antioxidants i fibra. I pel que fa als cereals integrals, els llegums i els tubercles s&#8217;haur\u00eden de consumir cada dia per\u00f2 en menor quantitat que les fruites i verdures.<\/p>\n<p>Finalment s&#8217;han de prendre 2 &#8211; 3 racions de lactis al dia i d&#8217;aliments proteics es recomana del 1 &#8211; 3 diaris per\u00f2 alternat entre els diferents productes. Com per exemple, <strong>no menjar pollastre cada dia<\/strong>.<\/p>\n<p>[actt mask=&#8221;La pir\u00e0mide s&#8217;aconsellen les t\u00e8cniques culin\u00e0ries saludables, aquest punt \u00e9s molt important per recordar que podem fer coccions com el bullit, papillota, vapor, forn&#8221; tweet=&#8221;La pir\u00e0mide s&#8217;aconsellen les t\u00e8cniques culin\u00e0ries saludables, aquest punt \u00e9s molt important per recordar que podem fer coccions com el bullit, papillota, vapor, forn&#8221; btn-text=&#8221;Twittejar&#8221; duration=&#8221;&#8221; delay=&#8221;&#8221; font=&#8221;poiret-one&#8221; anim=&#8221;none&#8221; template=&#8221;bbutton&#8221;]<\/p>\n<p>Si no us ve de gust tanta carn blanca, peix i ous durant el dia, podeu <strong>consumir llegums<\/strong> ja que s\u00f3n una bona font de prote\u00efnes vegetals.<\/p>\n<p>Encara que el llegum \u00e9s un <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/hidrats-de-carboni\/\">hidrat de carboni d&#8217;absorci\u00f3 lent<\/a>, tamb\u00e9 \u00e9s molt ric en prote\u00efna vegetal i ens pot ajudar a reduir la prote\u00efna animal de la nostra alimentaci\u00f3 i en conseq\u00fc\u00e8ncia els greixos saturats.<\/p>\n<ul>\n<li><strong>En el cinqu\u00e8 i sis\u00e8 gra\u00f3 <\/strong>\u00a0estan representats els aliments que hem de prendre espor\u00e0dicament. Com les carns vermelles i els productes processats com salsitxes, embotits etc ..<\/li>\n<\/ul>\n<p>Es poden prendre 1 &#8211; 2 vegades per setmana i pel que fa als dol\u00e7os, brioixeria, pastisseria no els recomanaria ni un cop per setmana, nom\u00e9s en ocasions especials com un aniversari, dies concrets com el <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/dinar-de-nadal\/\">dia de Nadal<\/a> etc ..<\/p>\n<p>I per \u00falitim, la pir\u00e0mide fa refer\u00e8ncia als suplements nutricionals, aquests no serien necessaris si es realitza una dieta variada, equilibrada i amb el suficient aport cal\u00f2ric per a les necessitats energ\u00e8tiques de cada persona.<\/p>\n<h2><strong>Com menjar de forma saludable amb la pir\u00e0mide aliment\u00e0ria? Exemples:<\/strong><\/h2>\n<p><strong><em><u>Primer plat:<\/u><\/em><\/strong><\/p>\n<p>Amanida de tom\u00e0quet, patata, remolatxa, pastanaga i blat de moro (sense sucre afegit)<\/p>\n<p><strong><em><u>Segon plat:<\/u><\/em><\/strong><\/p>\n<p>Alberg\u00ednia farcida de tonyina amb formatge gratinat<\/p>\n<p><strong><u>Postres:<\/u><\/strong><\/p>\n<p>fruita o iogurt natural (sense sucre afegit)<\/p>\n<p>&nbsp;<\/p>\n<p><strong><em><u>Primer plat:<\/u><\/em><\/strong><\/p>\n<p>Crema de p\u00e8sols amb crostons de pa<\/p>\n<p><strong><em><u>Segon plat:<\/u><\/em><\/strong><\/p>\n<p>Remenat de truita amb esp\u00e0rrecs i gambes<\/p>\n<p><strong><em><u>Postres:<\/u><\/em><\/strong><\/p>\n<p>Maced\u00f2nia de fruites<\/p>\n<p>&nbsp;<\/p>\n<p><strong><em><u>Primer plat:<\/u><\/em><\/strong><\/p>\n<p>Wok de carbassa, ceba, br\u00f2quil i ametlles<\/p>\n<p><strong><em><u>Segon plat:<\/u><\/em><\/strong><\/p>\n<p>Mandonguilles de llenties i arr\u00f2s amb salsa de tom\u00e0quet natural<\/p>\n<p><strong><em><u>Postres:<\/u><\/em><\/strong><\/p>\n<p>Bol de iogurt natural amb trossos de fruita fresca trossejada<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Beneficis de la Pir\u00e0mide Aliment\u00e0ria<\/strong><\/h2>\n<p>En conclusi\u00f3 diria; la pir\u00e0mide aliment\u00e0ria \u00e9s una guia visual perqu\u00e8 s\u00e0pigues quins <strong>aliments has d&#8217;escollir<\/strong> dins de la gran varietat que tenim al mercat. L\u2019objectiu \u00e9s que arribis a <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/fer-una-dieta-equilibrada\/\">tenir una alimentaci\u00f3 saludable i equilibrada<\/a>.<\/p>\n<p>Si no saps com repartir-te els aliments durant la setmana, busca un professional Dietista &#8211; Nutricionista. Els Nutricionistes estem per aix\u00f2, per <strong>ensenyar-te i guiar-te<\/strong> perqu\u00e8 aconsegueixis una alimentaci\u00f3 adaptada per tu.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c9s una guia visual dels tipus d&#8217;aliments i la freq\u00fc\u00e8ncia del seu consum per poder menjar de forma saludable i equilibrada. Pir\u00e0mides aliment\u00e0ries hi ha moltes i a mesura que han passat els anys han anat evolucionant. En aquest article us parlar\u00e9 de l&#8217;\u00faltima versi\u00f3 de la SENC (Societat Espanyola de Nutrici\u00f3 Comunit\u00e0ria) i la [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4633,"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":[242,43,129,378,375,130,376,377,374,131],"tags":[275,49,156,225,243,136,95,61,138,96,189,157,198,403,266,144],"class_list":["post-4636","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta-online-2","category-dieta-saludable","category-dietas-ca","category-dietista-en-linia","category-dietistes-online","category-health-ca","category-nutricionista-en-linia","category-nutricionistes-en-linia","category-nutricionistes-online","category-vida-sana-ca","tag-alimentacio-i-covid19","tag-alimentacio-saludable","tag-aprimar","tag-coronavirus","tag-covid19","tag-dieta-equilibrada-ca","tag-dieta-personalitzada","tag-dieta-saludable","tag-dieta-vegetariana-ca","tag-dietes-barcelona","tag-dietistes-online","tag-nutricionista-barcelona","tag-nutricionistes-barcelona","tag-piramide-alimentaria","tag-stayhome","tag-vida-sana-ca"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>La Pir\u00e0mide Aliment\u00e0ria. 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