{"id":4095,"date":"2020-06-19T07:45:40","date_gmt":"2020-06-19T05:45:40","guid":{"rendered":"https:\/\/vilardelldigest.com\/blog\/10-consells-per-a-cuidar-la-teva-alimentacio-a-lestiu\/"},"modified":"2020-06-19T07:45:40","modified_gmt":"2020-06-19T05:45:40","slug":"10-consells-per-a-cuidar-la-teva-alimentacio-a-lestiu","status":"publish","type":"post","link":"https:\/\/vilardelldigest.com\/ca\/blog\/10-consells-per-a-cuidar-la-teva-alimentacio-a-lestiu\/","title":{"rendered":"10 consells per a cuidar la teva alimentaci\u00f3 a l&#8217;estiu"},"content":{"rendered":"<p>Amb l&#8217;estiu, <strong>les vacances i la calor fan que la rutina a la nostra dieta canvi\u00ef<\/strong>, arribant a cometre excessos i desequilibris. Per a evitar-ho, <strong>avui et portem 10 consells b\u00e0sics per a cuidar la teva alimentaci\u00f3 en aquesta \u00e8poca de l&#8217;any:<\/strong> <\/p>\n<ul>\n<li><strong>Hidrataci\u00f3:<\/strong> Incrementar la ingesta d&#8217;aigua i de fruites i hortalisses que podem prendre <a href=\"https:\/\/elcomidista.elpais.com\/elcomidista\/2014\/08\/13\/articulo\/1407915485_140791.html\">en forma de gaspatxo o sopes fredes<\/a>.<\/li>\n<\/ul>\n<ul>\n<li><strong>Dieta Mediterr\u00e0nia:<\/strong> Aconsellem <a href=\"https:\/\/cuidateplus.marca.com\/alimentacion\/diccionario\/dieta-mediterranea.html\"><strong>seguir un patr\u00f3 de dieta mediterr\u00e0nia tot l&#8217;any<\/strong><\/a>, la qual cosa inclou tamb\u00e9 l&#8217;estiu: oli d&#8217;oliva; consum diari de fruites i verdures; pa i altres aliments procedents de cereals (pasta, arr\u00f2s i especialment els seus productes integrals) o llegums; <strong>moderar el consum de carns vermelles<\/strong> i processades <strong>substituint-les per peixos i ous<\/strong>; promoure la ingesta d&#8217;aliments poc processaments i afavorir el d&#8217;aliments frescos.<\/li>\n<\/ul>\n<ul>\n<li><strong>Fruites i hortalisses de temporada:<\/strong> <a href=\"https:\/\/www.cuerpomente.com\/alimentacion\/calendario-anual-frutas-verduras-temporada_1684\">En aquesta \u00e8poca hi ha abund\u00e0ncia de fruites i hortalisses<\/a> que, <strong>a m\u00e9s d&#8217;hidratar-nos, s\u00f3n molt baixes en calories<\/strong>. A mig mat\u00ed i a mitja tarda s\u00f3n bons moments per a prendre peces de fruita o porcions de s\u00edndria o mel\u00f3 que, encara que tinguin un sabor molt dol\u00e7, tenen una baixa aportaci\u00f3 de sucres. Poden, tamb\u00e9, consumir-se per les persones amb diabetis.<\/li>\n<\/ul>\n<ul>\n<li><strong>Eliminar les begudes cal\u00f2riques:<\/strong> Si es vol controlar el pes, <strong>haurien d&#8217;eliminar-se completament totes les begudes que aportin calories<\/strong> (refrescos ensucrats, begudes alcoh\u00f2liques o begudes \u201csense alcohol\u201d) <strong>i substituir el sucre per edulcorants<\/strong> que no aportin calories. <strong>Poden substituir-se per aigua, begudes <em>light<\/em> o sense sucre i infusions.<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Moderar el consum de carn:<\/strong> Cal moderar el consum de carn vermella. <strong>S&#8217;aconsella prendre m\u00e9s racions de peix que de carn<\/strong> a la setmana, entorn de 5-6 de peix de les quals almenys 3 haurien de ser de peix blau.<\/li>\n<\/ul>\n<ul>\n<li><strong>Moderar la ingesta de menjar:<\/strong> Moderar les quantitats de menjar i controlar les quantitats d&#8217;aliments que, fins i tot sent saludables, aportin m\u00e9s calories per a no prendre un exc\u00e9s dels mateixos (fruita seca, llegums, pasta, arr\u00f2s).<\/li>\n<\/ul>\n<ul>\n<li><strong>Receptes senzilles:<\/strong> Per a no incrementar l&#8217;aportaci\u00f3 cal\u00f2rica de l&#8217;alimentaci\u00f3 a l&#8217;estiu, <strong>la forma d&#8217;elaboraci\u00f3 dels plats ha de ser senzilla<\/strong>. Prendre les verdures crues, per exemple, \u00e9s <a href=\"https:\/\/elpais.com\/elpais\/2019\/08\/30\/buenavida\/1567168626_031689.html\">la millor manera d&#8217;aprofitar totes les seves vitamines i minerals.<\/a><\/li>\n<\/ul>\n<ul>\n<li><strong>Limitar el consum de greixos:<\/strong> Optar per <strong>greixos saludables com l&#8217;oli d&#8217;oliva<\/strong> i reduir el consum d&#8217;altres greixos menys saludables. La manera de cuinar els aliments condiciona de manera directa el seu consum, per aix\u00f2 <strong>proposem elaboracions senzilles<\/strong>, com a planxa, en el seu suc, bullit,etc.<\/li>\n<\/ul>\n<ul>\n<li><strong>Gelats, nom\u00e9s ocasionalment:<\/strong> Els dol\u00e7os i gelats no s\u00f3n aliments fonamentals i no constitueixen una part essencial de l&#8217;alimentaci\u00f3 saludable, per la qual cosa <strong>no haurien de formar part de la nostra dieta habitual<\/strong>. Es recomana revisar la seva composici\u00f3 nutricional i que el seu consum sigui ocasional i controlat. En el cas de les postres o els aperitius, <strong><a href=\"https:\/\/www.miarevista.es\/salud\/fotos\/6-tentempies-sanos-y-ligeros\/fruta1\">\u00e9s aconsellable el consum de fruita<\/a> o de postres amb lactis<\/strong>, ja que ens permetria aportar prebi\u00f2tics i probi\u00f2tics.<\/li>\n<\/ul>\n<ul>\n<li><strong>Incrementar l&#8217;activitat f\u00edsica:<\/strong> Recomanem <a href=\"https:\/\/www.elle.com\/es\/belleza\/salud-fitness\/g22324393\/ejercicios-faciles-para-hacer-en-verano\/\"><strong>fer-ho almenys unes 4 o 5 vegades per setmana<\/strong><\/a>. Per a no augmentar de pes, <strong>hem de cremar m\u00e9s calories de les que ingerim<\/strong> i la forma m\u00e9s saludable per a aconseguir-ho \u00e9s mitjan\u00e7ant l&#8217;activitat f\u00edsica.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Amb l&#8217;estiu, les vacances i la calor fan que la rutina a la nostra dieta canvi\u00ef, arribant a cometre excessos i desequilibris. Et portem 10 consells b\u00e0sics per a cuidar la teva alimentaci\u00f3 en aquesta \u00e8poca de l&#8217;any.<\/p>\n","protected":false},"author":1,"featured_media":3413,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[171],"tags":[25,185,134,245],"class_list":["post-4095","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consells-i-habits-de-vida-saludables","tag-blog","tag-habits-saludables","tag-salud-digestiva","tag-salut-digestiva"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>10 consells per a cuidar la teva alimentaci\u00f3 a l&#039;estiu - 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\/10-consells-per-a-cuidar-la-teva-alimentacio-a-lestiu\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 consells per a cuidar la teva alimentaci\u00f3 a l&#039;estiu - Vilardell Digest %\" \/>\n<meta property=\"og:description\" content=\"Amb l&#039;estiu, les vacances i la calor fan que la rutina a la nostra dieta canvi\u00ef, arribant a cometre excessos i desequilibris. 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