{"id":4805,"date":"2020-03-24T15:23:13","date_gmt":"2020-03-24T13:23:13","guid":{"rendered":"https:\/\/nutricionistasbarcelona.es\/?p=4805"},"modified":"2020-04-17T12:28:32","modified_gmt":"2020-04-17T10:28:32","slug":"la-dieta-mediterrania","status":"publish","type":"post","link":"https:\/\/nutricionistasbarcelona.es\/ca\/la-dieta-mediterrania\/","title":{"rendered":"La veritat sobre la dieta Mediterr\u00e0nia"},"content":{"rendered":"<h2>Qu\u00e8 \u00e9s la dieta mediterr\u00e0nia?<\/h2>\n<p>\u00c9s un tipus d&#8217;alimentaci\u00f3 saludable que <strong>t\u00e9 molts beneficis per al nostre organisme<\/strong>, fins i tot podem dir que \u00e9s un estil de vida on aquest model d&#8217;alimentaci\u00f3 es complementa amb l&#8217;exercici f\u00edsic.<\/p>\n<p>La UNESCO la va recon\u00e8ixer com a <strong>Patrimoni Immaterial de la Humanitat<\/strong> el novembre de 2010.<\/p>\n<p>La dieta mediterr\u00e0nia consta d&#8217;aliments propis de la seva agricultura local.<br \/>\n<!--more Continuar llegint--><\/p>\n<h2><strong>Beneficis de la dieta Mediterr\u00e0nia<\/strong><\/h2>\n<p>La seva alimentaci\u00f3 est\u00e0 basada en cereals integrals, llegums, verdures, fruites, oli d&#8217;oliva, fruita seca, peix, l\u00e0ctics i quantitats moderades de carns, i ous.<\/p>\n<p>Ajuda a prevenir o millora la <strong>diabetes<\/strong> qui ja la pateixi, degut a que el <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/hidrats-de-carboni\/\">consumir hidrats de carboni complexos<\/a> (d&#8217;absorci\u00f3 lenta) com els cereals integrals, llegums, verdures i hortalisses, fa que el nostre glucosa en sang estigui m\u00e9s regulada.<\/p>\n<p>El mateix passaria amb el <strong>colesterol<\/strong>, redueix els nivells d&#8217;aquest en sang, ja que al ser una dieta rica en fibra, aquesta envolta part del colesterol procedent dels aliments d&#8217;origen animal i no \u00e9s absorbit pel nostre organisme.<\/p>\n<p>\u00c9s una dieta riqu\u00edssima en <strong>antioxidants<\/strong> degut de la quantitat de vitamines i minerals que \u00a0s\u2019arriba a ingerir amb aquesta alimentaci\u00f3.<\/p>\n<p>Ens ajuda a prevenir <strong>l&#8217;obesitat<\/strong> i pot ser un factor protector sobre el <strong>c\u00e0ncer de c\u00f2lon<\/strong>, ja que aporta aliments saludables i rics en fibra, fa que l&#8217;organisme funcioni correctament i tamb\u00e9 mant\u00e9 un pes estable.<\/p>\n<p>[actt mask=&#8221;La UNESCO va recon\u00e8ixer la dieta Mediterr\u00e0nia com a Patrimoni Immaterial de la Humanitat el novembre de 2010&#8243; tweet=&#8221;La UNESCO va recon\u00e8ixer la dieta Mediterr\u00e0nia com a Patrimoni Immaterial de la Humanitat el novembre de 2010&#8243; 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>Com a greix s&#8217;utilitza l&#8217;oli d&#8217;oliva ja que t\u00e9 un efecte <strong>cardioprotector<\/strong> gr\u00e0cies a que \u00e9s ric en \u00e0cids grassos monoinsaturats, betacarotens, i t\u00e9 vitamina E.<\/p>\n<p>El vi tamb\u00e9 forma part de la dieta mediterr\u00e0nia, s&#8217;ha de prendre de forma moderada i en els \u00e0pats. Per\u00f2 personalment, jo diria que <strong>l&#8217;alcohol com menys millor, ja que quan es diu a la poblaci\u00f3 &#8220;beure de forma moderada&#8221; prestes confusi\u00f3<\/strong>.\u00a0 El que sigui moderat per a tu, no \u00e9s el mateix que per a una altra persona. I a m\u00e9s a m\u00e9s, si est\u00e0s embarassada o tens alguna malaltia hep\u00e0tica hauries d\u2019eliminar-lo.<\/p>\n<p>&nbsp;<\/p>\n<h2>Receptes i aliments m\u00e9s importants<\/h2>\n<ul>\n<li>S\u2019han de consumir m\u00e9s aliments d&#8217;origen vegetal que animal. Dins del d&#8217;origen animal s\u2019ha de menjar m\u00e9s peix que carn. I si ens fixem en les carns millor les blanques (pollastre, gall dindi i conill). La carn vermella i la processada com hamburgueses, salsitxes, embotits etc &#8230; com a molt dues vegades a la setmana. I els ous s\u2019haurien de prendre uns 4 a la setmana.<\/li>\n<li>Si fem refer\u00e8ncia al peix blau, el seu consum hauria de ser dos cops a la setmana ja que els seus greixos tenen un efecte saludable cardiovascular.<\/li>\n<li>Els aliments d&#8217;origen vegetal consumits han de ser verdures, hortalisses, fruites, llegums i fruita dessecada. Aquests s\u00f3n riqu\u00edssims en fibra, vitamines i minerals beneficiosos per a la nostra salut.<\/li>\n<li>\u00c9s molt important escollir els aliments de temporada ja que estaran en el seu moment \u00f2ptim per a ser ingerits i ens aportaran millor tots els seus nutrients.<\/li>\n<li>Els cereals com el pa, pasta, arr\u00f2s, cous cous, quinoa, etc haurien de ser integrals, d&#8217;aquesta manera ens saciaran m\u00e9s.<\/li>\n<li>S\u2019han de prendre di\u00e0riament productes lactis, sobretot els iogurts i els formatges, ja que contenen calci, f\u00f2sfor etc .. i s\u00f3n una bona font de prote\u00efnes i tamb\u00e9 ens ajuden a tenir saludable la nostra flora intestinal.<\/li>\n<li>Prioritzar l&#8217;aigua per sobre de totes les begudes.<\/li>\n<li>L\u2019oli d&#8217;oliva verge extra \u00e9s la principal font de greix que s&#8217;utilitza a la dieta mediterr\u00e0nia i tamb\u00e9 es consumeixen els fruits secs.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Aqu\u00ed us deixo uns enlla\u00e7os amb exemples de receptes:<\/p>\n<p><a href=\"http:\/\/sabormediterraneo.com\/cocina\/receta_arroznegro.htm\">http:\/\/sabormediterraneo.com\/cocina\/receta_arroznegro.htm<\/a><\/p>\n<p><a href=\"https:\/\/www.directoalpaladar.com\/recetas-de-pescados-y-mariscos\/esqueixada-bacalao-receta-ensalada-facil-deliciosa-para-dias-verano\">https:\/\/www.directoalpaladar.com\/recetas-de-pescados-y-mariscos\/esqueixada-bacalao-receta-ensalada-facil-deliciosa-para-dias-verano<\/a><\/p>\n<p><a href=\"https:\/\/www.hogarmania.com\/cocina\/recetas\/ensaladas-verduras\/200902\/alcachofas-patatas-almejas-1085.html\">https:\/\/www.hogarmania.com\/cocina\/recetas\/ensaladas-verduras\/200902\/alcachofas-patatas-almejas-1085.html<\/a><\/p>\n<p><a href=\"https:\/\/divinacocina.hola.com\/brochetas-de-frutas\/\">https:\/\/divinacocina.hola.com\/brochetas-de-frutas\/<\/a><\/p>\n<p><a href=\"https:\/\/divinacocina.hola.com\/aguacates-con-huevo\/\">https:\/\/divinacocina.hola.com\/aguacates-con-huevo\/<\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Conclusi\u00f3<\/strong><\/h2>\n<ul>\n<li>La dieta mediterr\u00e0nia\u00a0 ajuda a prevenir o redueix les malalties cardiovasculars.<\/li>\n<li>\u00c9s una dieta rica en verdures i fruites, hi ha estudis que l&#8217;associen a una disminuci\u00f3 de patir c\u00e0ncers digestius.<\/li>\n<li>Dins de greixos saludables que la componen tindr\u00edem la fruits secs que s\u00f3n beneficiosos per a <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/colesterol-alt-perills\/\">reduir el colesterol total<\/a> i el LDL (conegut comunament com el dolent).<\/li>\n<li>La dieta mediterr\u00e0nia no nom\u00e9s \u00e9s un patr\u00f3 alimentari sin\u00f3 que tamb\u00e9 \u00e9s un estil de vida.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Qu\u00e8 \u00e9s la dieta mediterr\u00e0nia? \u00c9s un tipus d&#8217;alimentaci\u00f3 saludable que t\u00e9 molts beneficis per al nostre organisme, fins i tot podem dir que \u00e9s un estil de vida on aquest model d&#8217;alimentaci\u00f3 es complementa amb l&#8217;exercici f\u00edsic. La UNESCO la va recon\u00e8ixer com a Patrimoni Immaterial de la Humanitat el novembre de 2010. La [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4803,"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":[43,129,45,130,131],"tags":[49,133,245,225,136,211,61,255,198,188,59,266,144,265],"class_list":["post-4805","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta-saludable","category-dietas-ca","category-fer-dieta","category-health-ca","category-vida-sana-ca","tag-alimentacio-saludable","tag-alimentacion-saludable-ca","tag-confinament","tag-coronavirus","tag-dieta-equilibrada-ca","tag-dieta-mediterrania","tag-dieta-saludable","tag-joemquedoacasa","tag-nutricionistes-barcelona","tag-nutricionistes-online","tag-oli-doliva","tag-stayhome","tag-vida-sana-ca","tag-yomequedoencasa"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>La dieta mediterr\u00e0nia. 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