{"id":4833,"date":"2020-02-27T17:55:57","date_gmt":"2020-02-27T15:55:57","guid":{"rendered":"https:\/\/nutricionistasbarcelona.es\/?p=4833"},"modified":"2020-02-27T18:56:43","modified_gmt":"2020-02-27T16:56:43","slug":"la-dieta-vegetariana","status":"publish","type":"post","link":"https:\/\/nutricionistasbarcelona.es\/ca\/la-dieta-vegetariana\/","title":{"rendered":"La dieta vegetariana com a forma d\u00b4alimentaci\u00f3"},"content":{"rendered":"<h2><strong>En qu\u00e8 consisteix la dieta vegetariana?<\/strong><\/h2>\n<p>La seva alimentaci\u00f3 consisteix en <strong>consumir aliments d&#8217;origen vegetal<\/strong> i tamb\u00e9 hi ha unes variants, les quals consumeixen aliments d&#8217;origen animal com els ous, llet i els seus derivats i tamb\u00e9 la mel.<br \/>\n<!--more Continuar llegint--><br \/>\nEn general, la dieta vegetariana consta de:<\/p>\n<ul>\n<li><strong>Verdures i fruites<\/strong> (plenes de vitamines, minerals i fibra).<\/li>\n<li><strong>Cereals integrals<\/strong> com l&#8217;arr\u00f2s, pasta, pa, blat de moro, polenta, quinoa, bulgur, cous cous, amarant, blat sarra\u00ed, civada, kamut, mill etc .. (tamb\u00e9 rics en <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/hidrats-de-carboni\/\">hidrats de carboni de abosorci\u00f3 lenta<\/a> i tamb\u00e9 en fibra i alguns d&#8217;ells tenen prote\u00efna considerable com seria la civada en flocs).<\/li>\n<\/ul>\n<p>Del blat tamb\u00e9 s\u2019utilitza el gluten (prote\u00efna present en aquest) i s&#8217;obt\u00e9 el seitan.<\/p>\n<ul>\n<li>Els llegums com llenties, cigrons, mongetes, p\u00e8sols, cacauet, soja. S\u00f3n una bona font de fibra, hidrats de carboni d&#8217;abosrci\u00f3 lenta i de prote\u00efnes vegetals. De totes les llegums, la m\u00e9s rica en prote\u00efnes \u00e9s la soja. De la soja tamb\u00e9 s&#8217;obtenen derivats com el miso, tofu, tempeh, soja texturitzada, natto (soja fermentada), beguda vegetal i iogurts vegetals. (Aquests dos \u00faltims millor que siguin sense sucres afegits).<\/li>\n<li>Fruits secs com ametlles, avellanes, nous, festucs, anacards, pinyons. (Rics en greixos saludables, tamb\u00e9 contene minerals, fibra, hidrats i prote\u00efnes.<\/li>\n<li>Llavors de xia i lli (riques en<a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/lalvocat-i-la-alimentacio-saludable\/\"> omega3<\/a>), c\u00e0nem, gira-sol, rosella, s\u00e8sam (ric en calci)<\/li>\n<li>Algues, molt riques en minerals, vitamines i fibra.<\/li>\n<\/ul>\n<h2><strong>Beneficis de la dieta vegetariana<\/strong><\/h2>\n<ul>\n<li><strong>Augment de<\/strong> vitamines, minerals i antioxidants degut a que es consumeix m\u00e9s fruita i verdura.<\/li>\n<li><strong>Nivells m\u00e9s baixos<\/strong> de <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/colesterol-alt-perills\/\">colesterol<\/a>, tret que la persona ho produeixi heredit\u00e0riament.<\/li>\n<li>Pel fet de consumir m\u00e9s fibra, el <strong>nostre tr\u00e0nsit intestinal anir\u00e0 millor<\/strong>.<\/li>\n<li>Reducci\u00f3 del sucre en sang, ja que es consumeixen molts aliments rics en fibra.<\/li>\n<\/ul>\n<h2><strong>Possibles riscos i aportacions vitam\u00ednics<\/strong><\/h2>\n<p>Com que no es consumeixen aliments d&#8217;origen animal <strong>en el futur hi haur\u00e0 una manca de vitamina b12<\/strong>. I encara que els ovolactivegetarians que ja consumeixen ous, llet i els seus derivats no \u00e9s suficient, ja que haurien de consumir molta quantitat d&#8217;aquests aliments.\u00a0 Un exemple serien consumir 5 ous al dia i en conseq\u00fc\u00e8ncia despla\u00e7arien altres aliments de la seva dieta. Per tant, <strong>el millor \u00e9s fer una suplementaci\u00f3<\/strong>\u00a0amb la vitamina b12 o cianocobalamina.<\/p>\n<p>La manca d&#8217;aquesta vitamina s\u00f3n:<\/p>\n<ul>\n<li>An\u00e8mia megalobl\u00e0stica<\/li>\n<li>Cansament<\/li>\n<li>Manca de mem\u00f2ria, dem\u00e8ncia, depressi\u00f3<\/li>\n<li>Mala assimilaci\u00f3 del ferro<\/li>\n<li>Etc ..<\/li>\n<\/ul>\n<p>Si ens fixem en la <strong>vitamina D<\/strong>, aquesta tamb\u00e9 est\u00e0 present en el m\u00f3n animal, i \u00e9s la que ens ajuda a fixar el calci als nostres ossos. L\u2019ideal seria consumir aliments enriquits amb aquesta vitamina, un exemple podria ser les begudes vegetals. \u00a0La vitamina D <strong>tamb\u00e9 la podem obtenir del sol<\/strong>, per\u00f2 dep\u00e8n de l&#8217;estaci\u00f3 de l&#8217;any o si estem molt de temps a casa o l&#8217;oficina podem tenir un d\u00e8ficit.<\/p>\n<p>[actt mask=&#8221;Com que no es consumeixen aliments d&#8217;origen animal en el futur hi haur\u00e0 una manca de vitamina b12&#8243; tweet=&#8221;Com que no es consumeixen aliments d&#8217;origen animal en el futur hi haur\u00e0 una manca de vitamina b12&#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>Si fem refer\u00e8ncia al <strong>calci,<\/strong> aquest ens d\u00f3na bona salut \u00f2ssia i dental. Tamb\u00e9 ens ajuda a la contracci\u00f3 muscular. Amb el calci no tindr\u00edem problema ja que hi ha moltes fruites i vegetals rics en aquest. El m\u00e9s important \u00e9s la biodisponibilitat (grau d&#8217;absorci\u00f3) d&#8217;aquest. Un exemple seria la llet, aquesta t\u00e9 m\u00e9s quantitat de calci que el br\u00f2quil, per\u00f2 del br\u00f2quil absorbim m\u00e9s calci que el que hi ha a la llet.<\/p>\n<p><strong>L\u2019 omega 3<\/strong> tamb\u00e9 \u00e9s molt important, ja que ens ajudar\u00e0 a <strong>prevenir el deteriorament cognitiu<\/strong> i malalties cardiovasculars, etc .. aliments on podem trobar-los s\u00f3n les llavors de lli, xia, nous.<\/p>\n<p>I finalment el <strong>ferro<\/strong>, a les dietes vegetarianes estrictes es consumeix el ferro no hemo (procedent dels vegetals), <strong>el seu grau d&#8217;absorci\u00f3 \u00e9s molt m\u00e9s baix<\/strong> que si ho comparem amb el ferro hemo (procedent dels animals).<\/p>\n<p>Per tenir una millor absorci\u00f3 del ferro dels vegetals com el que trobem a la fruita seca, llegums, cereals i vegetals de fulla verda. Haurem de combinar els \u00e0pats amb la <strong>vitamina C<\/strong>. Un exemple seria una amanida de llenties amb tom\u00e0quet, ceba, pastanaga i amanir-ho amb el suc d\u2019una llimona. El ferro procedent de les llenties ser\u00e0 millor absorbit\u00a0 pel nostre cos, al juntar-ho \u00a0amb verdures que tenen vitamina c i si a m\u00e9s a m\u00e9s ho amanim amb suc de llimona &#8230; molt millor!<\/p>\n<h2><strong>La nostra opini\u00f3<\/strong><\/h2>\n<p>Si vols tenir una bona alimentaci\u00f3 vegetariana posa&#8217;t en mans d&#8217;un bon especialista. <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/metodo-dietas\/\">Els \/ les Dietistes &#8211; Nutricionistes<\/a> estem per ajudar-te a que tinguis una dieta ben pautada i segons les teves necessitats.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>En qu\u00e8 consisteix la dieta vegetariana? La seva alimentaci\u00f3 consisteix en consumir aliments d&#8217;origen vegetal i tamb\u00e9 hi ha unes variants, les quals consumeixen aliments d&#8217;origen animal com els ous, llet i els seus derivats i tamb\u00e9 la mel.<\/p>\n","protected":false},"author":2,"featured_media":4829,"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":[49,133,206,95,137,171,186,97,157,198,188],"class_list":["post-4833","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-dieta-ovolacteovegetariana","tag-dieta-personalitzada","tag-dieta-vegana-ca","tag-dietista-barcelona","tag-dietista-online","tag-dietistes","tag-nutricionista-barcelona","tag-nutricionistes-barcelona","tag-nutricionistes-online"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - 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