{"id":4088,"date":"2020-04-03T07:45:40","date_gmt":"2020-04-03T05:45:40","guid":{"rendered":"https:\/\/vilardelldigest.com\/blog\/que-menjar-i-que-no-menjar-per-evitar-lansietat\/"},"modified":"2020-04-03T07:45:40","modified_gmt":"2020-04-03T05:45:40","slug":"que-menjar-i-que-no-menjar-per-evitar-lansietat","status":"publish","type":"post","link":"https:\/\/vilardelldigest.com\/ca\/blog\/que-menjar-i-que-no-menjar-per-evitar-lansietat\/","title":{"rendered":"Qu\u00e8 menjar i qu\u00e8 no menjar per evitar l&#8217;ansietat?"},"content":{"rendered":"<p><strong>Estar confinats les 24h<\/strong> del dia i tenir certa ansietat per la por o la incertesa que ens genera aquesta situaci\u00f3 <strong>pot fer que ataquem la nevera m\u00e9s del que ens agradaria<\/strong>, optant per aliments poc saludables (aliments processats, snacks, brioixeria, galetes, embotits, etc). <strong><a href=\"https:\/\/cuidateplus.marca.com\/bienestar\/2019\/04\/27\/-hambre-emocional-170071.html\">La gana emocional<\/a> \u00e9s un tipus d&#8217;ansietat que ens fa menjar.<\/strong> No podem negar que moltes vegades no piquem per gana, <strong>sin\u00f3 per avorriment o per evitar alguna emoci\u00f3 que ens costa gestionar<\/strong> (estr\u00e8s, preocupaci\u00f3, incertesa, tristesa\u2026). Aix\u00f2 \u00e9s perqu\u00e8 l&#8217;\u00e9sser hum\u00e0 li ha donat valor afegit a l&#8217;acte de menjar i ha fet que es converteixi en alguna cosa m\u00e9s que una simple acci\u00f3 per satisfer la necessitat fisiol\u00f2gica del nostre cos. <strong>Menjar \u00e9s una conducta<\/strong>, i conseg\u00fcentment, en ella <strong>estan involucrats molts aspectes psicol\u00f2gics<\/strong>. El perill resideix quan menjar \u00e9s el principal i \u00fanic mecanisme d&#8217;afrontament que t\u00e9 una persona per a calmar la seva ansietat o avorriment. <strong>D&#8217;aquesta forma, s&#8217;entra a un circuit no saludable<\/strong>, realitzant ingestes descontrolades i compulsives que poden ocasionar problemes digestius. <strong>Si l&#8217;avorriment o les emocions en aquestes setmanes es veuen canalitzades amb el menjar, <a href=\"https:\/\/www.elperiodico.com\/es\/ser-feliz\/20190124\/descargar-emociones-comida-7238269\">t&#8217;aconsello que intentis aprendre a gestionar-lo d\u2019una altra manera<\/a><\/strong>. Intenta trobar distraccions, relaxa&#8217;t, dedica el teu temps en coses que t&#8217;ajudin a sentir-te b\u00e9 (parlar amb familiars, veure s\u00e8ries, documentals, llegir, fer un puzle, practicar esport\u2026) perqu\u00e8 el menjar no sigui la teva \u00fanica via de fuita. Si despr\u00e9s de tenir en compte aquests consells sents que realment et ve de gust menjar alguna cosa, preocupa&#8217;t de menjar b\u00e9, de rec\u00f3rrer a aliments saludables i prepara&#8217;ls tu mateixa. <strong>Aquesta ser\u00e0 la millor estrat\u00e8gia per a evitar comprometre la teva salut picant qualsevol altre aliment processat o poc saludable:<\/strong> <\/p>\n<ul>\n<li><strong>Una raci\u00f3 de fruita:<\/strong> Quan vulguis picar, <strong>la fruita ha de ser el teu principal snack<\/strong>, ja que a m\u00e9s de ser un aliment ric en vitamines, minerals i antioxidants, <strong>t\u00e9 molta fibra que t&#8217;ajudar\u00e0 a sadollar-te i a regular millor l&#8217;apetit entre hores<\/strong>. Prioritza la fruita sencera i varia dins de les opcions que et trobis al supermercat. Si no pots aconseguir-la fresca, opta per fruita congelada o en conserva al natural. A m\u00e9s, si  sents que tens m\u00e9s gana, valora fer un snack m\u00e9s complet i saciant on incloguis aliment saludables.<\/li>\n<\/ul>\n<ul>\n<li><strong>Una raci\u00f3 de lacti o derivat vegetal: <\/strong>fes-te un bol de fruita (sencera o trossejada) amb un iogurt natural de vaca, ovella, mat\u00f3, formatge batut, iogurt vegetal de soia, civada, coco, etc. <strong>Aix\u00f2 s\u00ed, assegura&#8217;t que siguin sense sucre afegit.<\/strong> Tamb\u00e9 pots condimentar la mescla amb canyella, coco ratllat o cacau pur.<\/li>\n<\/ul>\n<ul>\n<li><strong>Un grapat de fruita seca o cereals integrals sense sucre afegit: <\/strong>pots incloure un grapat de cereals o musli sense sucre afegit o aportar una raci\u00f3 de greixos saludables als teus snacks amb fruita seca, torrats enters, trossejats o llavors.<\/li>\n<\/ul>\n<ul>\n<li><strong>Torrades de pa integral:<\/strong> tamb\u00e9 pots acompanyar la fruita amb una petita torrada d&#8217;oli d&#8217;oliva, alvocat, formatge fresc, hummus, crema de fruit secs, tom\u00e0quet, etc.<\/li>\n<\/ul>\n<ul>\n<li><strong>Snacks m\u00e9s elaborats:<\/strong> cuinar una cosa m\u00e9s elaborada <strong>t&#8217;ajudar\u00e0 a calmar l&#8217;ansietat i a gestionar l&#8217;avorriment<\/strong>. Opta per receptes a base d&#8217;aliments saludables que tinguis per casa (galetes, bescuits, pancakes\u2026).<\/li>\n<\/ul>\n<ul>\n<li><strong>Hidrataci\u00f3:<\/strong> no t&#8217;oblidis de beure aigua, infusions o te. <strong>T&#8217;ajudaran a tenir una major sensaci\u00f3 de sacietat durant el dia.<\/strong><\/li>\n<\/ul>\n<p> <em>Article escrit per <a href=\"https:\/\/dietista-nutricionista.com\/\">Adriana Oroz<\/a>, dietista i nutricionista a la <a href=\"https:\/\/www.alimmenta.com\/\">Cl\u00ednica Alimmenta<\/a>.<\/em><\/p>\n<p><em>N\u00fam. Col\u00b7legiada: CAT001394<\/em><\/p>\n<p><em>Instagram: <a href=\"https:\/\/www.instagram.com\/adristylelife\/\">@adristylelife<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Estar confinats les 24h del dia i tenir certa ansietat per la por o la incertesa que ens genera aquesta situaci\u00f3 pot fer que ataquem la nevera m\u00e9s del que ens agradaria.<\/p>\n","protected":false},"author":1,"featured_media":3392,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[171],"tags":[25,263,185,134,245],"class_list":["post-4088","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consells-i-habits-de-vida-saludables","tag-blog","tag-confinament","tag-habits-saludables","tag-salud-digestiva","tag-salut-digestiva"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Qu\u00e8 menjar i qu\u00e8 no menjar per evitar l&#039;ansietat? 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