{"id":4089,"date":"2020-04-09T07:45:40","date_gmt":"2020-04-09T05:45:40","guid":{"rendered":"https:\/\/vilardelldigest.com\/blog\/com-fer-una-compra-saludable-per-la-teva-rutina\/"},"modified":"2020-04-09T07:45:40","modified_gmt":"2020-04-09T05:45:40","slug":"com-fer-una-compra-saludable-per-la-teva-rutina","status":"publish","type":"post","link":"https:\/\/vilardelldigest.com\/ca\/blog\/com-fer-una-compra-saludable-per-la-teva-rutina\/","title":{"rendered":"Com fer una compra saludable per la teva rutina?"},"content":{"rendered":"<p><em>\u00abEl que comprem, i en la quantitat que ho fem, \u00e9s el que acabarem consumint\u201d<\/em> Quanta ra\u00f3 t\u00e9 aquesta frase i m\u00e9s durant aquests dies. <strong>Una bona gesti\u00f3 de la teva compra setmanal<\/strong>, juntament amb un rebost ben estructurat, organitzat i prove\u00eft amb aliments saludables <strong>t&#8217;ajudar\u00e0 a cuidar la teva alimentaci\u00f3 i salut en aquestes setmanes de quarantena<\/strong>. Per aix\u00f2, et volem ensenyar <strong>com fer una compra m\u00e9s conscient i saludable en 5 passos<\/strong>. Perqu\u00e8 <a href=\"https:\/\/vilardelldigest.com\/?p=8111&#038;lang=ca\">no et deixis portar per aquest gana emocional<\/a> i no et derivi a comprar qualsevol producte o snack no saludable (patates fregides, gelats\u2026) que puguin comprometre la teva salut. A m\u00e9s, <strong>et proporcionarem una plantilla de 7 dies perqu\u00e8 t&#8217;ajudi a planificar b\u00e9 els teus menjars<\/strong>. <strong>Per on comen\u00e7ar per fer una compra saludable:<\/strong> <\/p>\n<ul>\n<li><strong>Fes-te amb una plantilla de men\u00fa setmanal.<\/strong> Pensa b\u00e9 els menjars que fas a la setmana (esmorzar, snacks, menjars i sopars) i crea&#8217;t una plantilla que anir\u00e0s emplenant per a despr\u00e9s crear-te el teu men\u00fa setmanal. <strong>D&#8217;aquesta forma, ser\u00e0 molt m\u00e9s f\u00e0cil fer la llista de la compra pensant en el que vols menjar.<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Estructura els teus menjars principals<\/strong>. Com? <strong>Tenint en compte <a href=\"https:\/\/www.webconsultas.com\/dieta-y-nutricion\/dieta-equilibrada\/que-es-el-metodo-del-plato-reglas-basicas\">el m\u00e8tode del plat<\/a><\/strong>. \u00c9s una guia visual que et pot ajudar a tenir una idea m\u00e9s clara de quins aliments has d&#8217;incloure als teus menjars i sopars i en quines proporcions per a assegurar que siguin equilibrades i saludables. <strong>Has de distribuir el plat amb seg\u00fcents quantitats:<\/strong> <strong>50% del plat format per vegetals<\/strong> (crus o cuinats), <strong>25% de prote\u00efna animal<\/strong> (carn, peix, marisc o ou) <strong>o vegetal<\/strong> (llegum o tofu, tempeh, soia texturitzada, etc) i <strong>25% d&#8217;hidrats de carboni<\/strong> (arr\u00f2s o pasta integral, quinoa, cusc\u00fas, tubercles, etc). Despr\u00e9s pots completar-ho amb una raci\u00f3 de greix en forma d&#8217;oli d&#8217;oliva, fruita seca o alvocat.<\/li>\n<\/ul>\n<ul>\n<li><strong>Crea la teva plantilla setmanal<\/strong>. Pensa com distribuir\u00e0s els grups d&#8217;aliments esmentats anteriorment durant la setmana: raci\u00f3 de fruites, verdures, llegum, carn, peix, ou, cereals integrals, tubercles, fruita seca, etc.<\/li>\n<\/ul>\n<ul>\n<li><strong>Crea el teu men\u00fa setmanal.<\/strong> \u00c9s el moment de decidir <strong>quins aliments vols consumir de cada grup i com els vols cuinar<\/strong>; \u00e9s a dir, toca posar-li nom i cognom als menjars i sopars que haur\u00e0s de cuinar.<\/li>\n<\/ul>\n<ul>\n<li><strong>Elabora una llista de la compra.<\/strong> Ara que ja saps el que menjar\u00e0s durant tota la setmana, ha arribat el moment de preparar la llista d&#8217;ingredients que necessites. Pensa quins aliments tens a casa per a fer \u00fas d&#8217;ells i <strong>no comprar menjar de m\u00e9s<\/strong>. T&#8217;adjuntem <strong>una llista que et facilitar\u00e0 el proc\u00e9s:<\/strong><\/li>\n<\/ul>\n<ol>\n<li>Fruites, verdures i hortalisses fresques, en conserva o congelades.<\/li>\n<li>Llegums i derivats (tofu, soia texturitzada, tempeh, etc)<\/li>\n<li>Cereals integrals (arr\u00f2s, pasta integral,etc) i tubercles.<\/li>\n<li>Peix, ou, marisc, carn i lactis (llet, iogurts o formatges) i derivats vegetals (begudes vegetals, iogurts,etc)<\/li>\n<li>Fruita seca, llavors, oli d&#8217;oliva, olives o alvocat.<\/li>\n<li>Condiments o b\u00e0sics per al teu rebost; caf\u00e8, te, infusions, sal, vinagre, esp\u00e8cies i condiments.<\/li>\n<\/ol>\n<p> <strong>7 dies de pla de menjars sa.<\/strong> Per a acabar, <strong>et proporcionem una plantilla de men\u00fa setmanal tipus<\/strong> (explicada al quart consell), perqu\u00e8 tinguis tot <strong>m\u00e9s resumit i esquematitzat i aix\u00ed facilitar-te el proc\u00e9s de compra.<\/strong> <strong>DILLUNS:<\/strong><\/p>\n<ol>\n<li><strong>Menjar:<\/strong> Verdura\/Amanida + Llegum\/Cereal<\/li>\n<li><strong>Sopar:<\/strong> Verdura\/Amanida + Pescat\/Tubercle<\/li>\n<\/ol>\n<p> <strong>DIMARTS:<\/strong><\/p>\n<ol>\n<li><strong>Menjar:<\/strong> Verdura\/Amanida + Carn + Prote\u00efna Vegetal\/Cereal<\/li>\n<li><strong>Sopar:<\/strong> Verdura\/Amanida + Ou\/Lacti + Cereal<\/li>\n<\/ol>\n<p> <strong>DIMECRES<\/strong><\/p>\n<ol>\n<li><strong>Menjar:<\/strong> Verdura\/Amanida + Llegum + Cereal<\/li>\n<li><strong>Sopar:<\/strong> Verdura\/Amanida + Pescat + Cereal<\/li>\n<\/ol>\n<p> <strong>DIJOUS:<\/strong><\/p>\n<ol>\n<li><strong>Menjar:<\/strong> Verdura\/Amanida + Carn + Tubercle<\/li>\n<li><strong>Sopar:<\/strong> Verdura\/Amanida + Ou + Tubercle<\/li>\n<\/ol>\n<p> <strong>DIVENDRES:<\/strong><\/p>\n<ol>\n<li><strong>Menjar:<\/strong> Verdura\/Amanida + Pescat + Llegum<\/li>\n<li><strong>Sopar:<\/strong> Verdura\/Amanida + Marisc\/Prote\u00efna vegetal + Cereal<\/li>\n<\/ol>\n<p> <strong>DISSABTE:<\/strong><\/p>\n<ol>\n<li><strong>Menjar:<\/strong> Verdura\/Amanida + Pescat\/prote\u00efna vegetal + Cereal<\/li>\n<li><strong>Sopar:<\/strong> Verdura\/Amanida + Ou\/Lacti + Llegum<\/li>\n<\/ol>\n<p> <strong>DIUMENGE:<\/strong><\/p>\n<ol>\n<li><strong>Menjar:<\/strong> Verdura\/Amanida + Carn + Tubercle<\/li>\n<li><strong>Sopar:<\/strong> Verdura\/Amanida + Marisc\/Prote\u00efna vegetal + Cereal<\/li>\n<\/ol>\n<p> <strong>No has de buscar \u201csobrealimentar-te\u201d i calmar l&#8217;ansietat amb el menjar<\/strong>. \u00c9s normal que la por o la incertesa ens portin a pecar de \u201cgana emocional\u201d, per aix\u00f2 mateix hem de prioritzar quins aliments volem menjar. <strong>El millor \u00e9s optar per aliments no peribles que siguin saludables per a assegurar una correcta nutrici\u00f3 durant el temps que duri aquesta quarantena i evitar aix\u00ed problemes digestius<\/strong>. <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>Descobreix com fer una compra m\u00e9s conscient i saludable amb 5 passos. A m\u00e9s, et proporcionarem una plantilla de 7 dies perqu\u00e8 t&#8217;ajudi a planificar b\u00e9 els teus menjars setmanals.<\/p>\n","protected":false},"author":1,"featured_media":3395,"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-4089","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>Com fer una compra saludable per la teva rutina? - Vilardell Digest %<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/vilardelldigest.com\/ca\/blog\/com-fer-una-compra-saludable-per-la-teva-rutina\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com fer una compra saludable per la teva rutina? - Vilardell Digest %\" \/>\n<meta property=\"og:description\" content=\"Descobreix com fer una compra m\u00e9s conscient i saludable amb 5 passos. 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