{"id":5176,"date":"2020-01-12T23:11:36","date_gmt":"2020-01-12T21:11:36","guid":{"rendered":"https:\/\/nutricionistasbarcelona.es\/?p=5176"},"modified":"2020-01-12T23:11:36","modified_gmt":"2020-01-12T21:11:36","slug":"10-factors-clau-per-a-una-dieta-sana","status":"publish","type":"post","link":"https:\/\/nutricionistasbarcelona.es\/ca\/10-factors-clau-per-a-una-dieta-sana\/","title":{"rendered":"10 factors clau per a una dieta sana"},"content":{"rendered":"<p>En aquest article us parlar\u00e9 de quins 10 factors clau heu de tenir presents, per aconseguir que la vostre dieta sigui sana.<\/p>\n<p><strong>1) <\/strong><strong>Consumir aliments de temporada.<\/strong> Aquests ens ajuden a menjar de forma saludable ja que podem aprofitar millor els seus nutrients (vitamines, minerals i la fibra). Dins d&#8217;una dieta equilibrada haur\u00edem de consumir verdures, amanides i fruites cada dia.<\/p>\n<p><strong>2) <\/strong><strong>Bona hidrataci\u00f3.<\/strong> Beu uns 8 &#8211; 10 gots al dia, la millor opci\u00f3 \u00e9s <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/consum-aigua-dieta\/\">l&#8217;aigua<\/a>. Si no tens set o no est\u00e0s acostumat\/a a beure-la, comen\u00e7a amb petits glops i ja veur\u00e0s que a mesura que passen els dies el teu cos te la demanar\u00e0.<\/p>\n<p>Una altra opci\u00f3 per hidratar-te, seria prendre brous, infusions o Te o <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/cafe-en-lalimentacio-saludable\/\">caf\u00e8<\/a> americ\u00e0 sense sucre. Evitant aix\u00ed, els refrescos o sucs ensucrats.<\/p>\n<p><!--more continuar llegint--><br \/>\n<strong>3) <\/strong><strong>Augmentar la fibra de la nostra dieta.<\/strong> La podem augmentar consumint aliments com els cereals integrals (arr\u00f2s, pasta, cous cous, <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/quinoa-superaliment\/\">quinoa<\/a>), llegums (faves, p\u00e8sols, mongetes, cigrons, llenties), verdures i fruites. Menjar aliments rics en fibra beneficia \u00a0el nostre tr\u00e0nsit intestinal.<\/p>\n<p>Augmenta la nostra sacietat (aix\u00ed no tindrem gana tan r\u00e0pid, ja que la fibra afavoreix que el buidat de l&#8217;est\u00f3mac sigui m\u00e9s lent del normal). Tamb\u00e9, ens ajuda a mantenir uns bons nivells de glucosa i<a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/colesterol-alt-perills\/\"> colesterol<\/a> sanguini. Hem de prioritzar els cereals integrals enfront dels refinats.<\/p>\n<p><strong>4<\/strong><strong>) Llegir els ingredients de les etiquetes dels aliments.<\/strong> \u00c9s important que parem atenci\u00f3 a les etiquetes, hem de llegir b\u00e9 els ingredients que contenen. D&#8217;aquesta manera sabrem el que en realitat porta aquest aliment.<\/p>\n<p>L&#8217;ordre dels ingredients \u00e9s el m\u00e9s important, sent el primer ingredient el que est\u00e0 present en m\u00e9s quantitat i l&#8217;\u00faltim en el que menys.<\/p>\n<p><strong>5) <\/strong><strong>Evitar els aliments processats.<\/strong> Consumeix el menys possible plats preparats com lasanyes, pizzes, crestes, salses etc &#8230; ja que estan compostos per greixos, <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/quantitat-de-sucre-dieta-saludable\/\">sucres<\/a> (que en realitat l&#8217;aliment no cont\u00e9). I molta sal afegida.<\/p>\n<p><strong>6) Evitar la monotonia de la dieta.<\/strong> Com m\u00e9s variada sigui la teva alimentaci\u00f3, m\u00e9s es beneficiar\u00e0 la teva salut. Recorda que els aliments no tenen els mateixos nutrients uns que altres, per tant, si sempre menges el mateix pots patir mancances nutricionals.<\/p>\n<p><strong>7) Mastegar b\u00e9 els aliments.<\/strong> El fet mastegar et saciar\u00e0 m\u00e9s i far\u00e0 que aprofitis millor els nutrients d&#8217;aquests.<\/p>\n<p><strong>8) Menja les vegades que necessitis al dia.<\/strong> No hi ha una regla general, dependr\u00e0 de la teva activitat f\u00edsica i tamb\u00e9 del teu organisme. Hi ha persones que menjant tres vegades al dia ja en tenen prou. En canvi, hi ha d\u2019altres que necessiten afegir un mig mat\u00ed i una mitja tarda, per arribar millor al seg\u00fcent \u00e0pat. D&#8217;aquesta manera, eviten menjar grans quantitats i escollir qualsevol aliment ins\u00e0 que tinguin davant.<\/p>\n<p><strong>9) Busca alternatives saludables.<\/strong><\/p>\n<p><strong><em><u>1) Opci\u00f3 salada:<\/u><\/em><\/strong> Si et ve de gust una bossa de patates fregides, el meu consell seria que te les fessis a casa al forn o al microones. Per exemple, utilitza una mandolina per tallar patates i posa esp\u00e8cies i poc oli. Una altra opci\u00f3 \u00e9s fer xips de verdures com carbass\u00f3, pastanaga, remolatxa.<\/p>\n<p><strong><em><u>2) Opci\u00f3 dol\u00e7a:<\/u><\/em><\/strong> Menja una o dues preses de xocolata del\u00a0 85% de <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/xocolata-negra-a-la-dieta\/\">cacau<\/a>. Si ets dels que t&#8217;agrada m\u00e9s el colacao, et suggereixo que a la llet o a la beguda vegetal sense sucres afegits, li posis una cullerada de cacau en pols. Per treure el gust tan amarg que t\u00e9 el cacau millor afegeix canyella o est\u00e8via.<\/p>\n<p><strong>10) Evita al m\u00e0xim l&#8217;alcohol.<\/strong> Recorda que est\u00e0 ple de calories buides i que no t&#8217;aporta cap nutrient.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>En aquest article us parlar\u00e9 de quins 10 factors clau heu de tenir presents, per aconseguir que la vostre dieta sigui sana. 1) Consumir aliments de temporada. Aquests ens ajuden a menjar de forma saludable ja que podem aprofitar millor els seus nutrients (vitamines, minerals i la fibra). Dins d&#8217;una dieta equilibrada haur\u00edem de consumir [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":5175,"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":[49,67,102,95,140,96,97,111],"class_list":["post-5176","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-consum-de-laigua","tag-dieta","tag-dieta-personalitzada","tag-dietas-barcelona-ca","tag-dietes-barcelona","tag-dietistes","tag-xocolata-negre"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 factors clau per a una dieta sana - 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