{"id":4115,"date":"2020-11-19T08:45:40","date_gmt":"2020-11-19T06:45:40","guid":{"rendered":"https:\/\/vilardelldigest.com\/blog\/com-cuidar-el-teu-sistema-digestiu-amb-una-dieta-sense-gluten\/"},"modified":"2020-11-19T08:45:40","modified_gmt":"2020-11-19T06:45:40","slug":"com-cuidar-el-teu-sistema-digestiu-amb-una-dieta-sense-gluten","status":"publish","type":"post","link":"https:\/\/vilardelldigest.com\/ca\/blog\/com-cuidar-el-teu-sistema-digestiu-amb-una-dieta-sense-gluten\/","title":{"rendered":"Com cuidar el teu sistema digestiu amb una dieta sense gluten"},"content":{"rendered":"<p>La majoria de la gent pot menjar gluten sense experimentar efectes secundaris. No obstant aix\u00f2, <strong>les persones amb intoler\u00e0ncia al gluten o amb malaltia cel\u00edaca no poden tolerar-lo<\/strong>. <strong>Una dieta sense gluten<\/strong> implica excloure els aliments que contenen la prote\u00efna gluten, incloent el blat, el s\u00e8gol i l&#8217;ordi. I encara que al principi <strong>pot resultar bastant restrictiva i amb falta de varietat<\/strong>, volem demostrar que <strong>una dieta variada i saludable sense gluten \u00e9s possible.<\/strong><\/p>\n<p> A continuaci\u00f3 t&#8217;ensenyem <strong>com cuidar el teu sistema digestiu amb una dieta sense gluten:<\/strong> <\/p>\n<h2>Aliments que has d&#8217;evitar<\/h2>\n<p> <strong>Evitar completament el gluten pot ser dif\u00edcil<\/strong>. Aix\u00f2 es deu al fet que <strong>es troba en molts ingredients comuns<\/strong> que s&#8217;afegeixen als aliments. Aquestes s\u00f3n les <strong>principals fonts de gl\u00fatens que has d&#8217;evitar a la teva dieta:<\/strong> <\/p>\n<ul>\n<li>Aliments a base de blat com el seg\u00f3 de blat, la farina de blat, l&#8217;escandeixi, el durum, el kamut i la s\u00e8mola.<\/li>\n<li>Encebada.<\/li>\n<li>S\u00e8gol.<\/li>\n<li>Triticale.<\/li>\n<li>Malta.<\/li>\n<li>Llevat de cervesa.<\/li>\n<\/ul>\n<p> Aqu\u00ed tens <strong>alguns aliments comuns als quals se&#8217;ls solen afegir ingredients que contenen gluten:<\/strong> <\/p>\n<ul>\n<li><strong>Pa:<\/strong> tot el pa a base de blat.<\/li>\n<li><strong>Pasta:<\/strong> tota la pasta a base de blat.<\/li>\n<li><strong>Cereals:<\/strong> tret que l&#8217;etiqueta indiqui que s\u00f3n sense gluten.<\/li>\n<li><strong>Productes enfornats:<\/strong> pastissos, galetes, panets, pizza, pa ratllat i pastissos.<\/li>\n<li><strong>Menjars r\u00e0pids:<\/strong> dol\u00e7os, barres de musli, galetes, menjars precuinats, nous torrades, patates fregides de sabor i crispetes de blat de moro, pretzels.<\/li>\n<\/ul>\n<h2>Aliments que pots incorporar a la teva dieta<\/h2>\n<p> Hi ha <strong>moltes opcions sense gluten<\/strong> que et permetran <strong>gaudir de menjars saludables i deliciosos<\/strong>. Els seg\u00fcents <strong>aliments s\u00f3n naturals i lliures de gl\u00fatens:<\/strong> <\/p>\n<ul>\n<li><strong>Carn i peix:<\/strong> totes les carns i els peixos, excepte les carns arrebossades o recobertes.<\/li>\n<li><strong>Ous:<\/strong> tots els tipus d&#8217;ous s\u00f3n naturalment lliures de gl\u00fatens.<\/li>\n<li><strong>Lactis:<\/strong> productes lactis simples, com la llet, el iogurt i els formatges. No obstant aix\u00f2, els productes lactis amb sabor poden tenir ingredients afegits que contenen gl\u00fatens, per la qual cosa haur\u00e0s de llegir les etiquetes dels aliments.<\/li>\n<li><strong>Fruites i verdures:<\/strong> totes les fruites i verdures estan naturalment lliures de gl\u00fatens.<\/li>\n<li><strong>Cereals:<\/strong> quinoa, arr\u00f2s, fajol, tapioca, sorgo, blat de moro, mill, amarant, arrurruz, tef i civada (si l&#8217;etiqueta indica que no tenen gluten).<\/li>\n<li><strong>Midons i farines:<\/strong> patates, farina de patata, blat de moro, farina de blat de moro, farina de cigr\u00f3, farina de soia, farina d&#8217;ametlles, farina de coco i farina de tapioca.<\/li>\n<li><strong>Nous i llavors:<\/strong> tota la fruita seca i llavors.<\/li>\n<li><strong>Olis:<\/strong> tots els olis vegetals i la mantega.<\/li>\n<li><strong>Herbes i esp\u00e8cies:<\/strong> totes les herbes i esp\u00e8cies.<\/li>\n<\/ul>\n<p> <strong>Si alguna vegada no est\u00e0s segur<\/strong> de si un aliment cont\u00e9 gluten,<strong> \u00e9s millor <a href=\"https:\/\/comerbeber.com\/como-leer-las-etiquetas-para-evitar-el-gluten\">llegir les etiquetes dels aliments.<\/a><\/strong> <\/p>\n<h2>Men\u00fa saludable sense gluten<\/h2>\n<p> Aqu\u00ed et deixem un suggeriment de <strong>men\u00fa setmanal lliure de gluten:<\/strong> <strong>Dilluns:<\/strong> <\/p>\n<ul>\n<li><strong>Esmorzar:<\/strong> P\u00fading de llavors de xia de la nit al dia &#8211; 2 cullerades (28 grams) de llavors de xia, 1 tassa (240 ml) de iogurt grec i 1\/2 culleradeta d&#8217;extracte de vainilla amb fruites en rodanxes de la seva elecci\u00f3. Deixa-ho reposar durant la nit.<\/li>\n<li><strong>Dinar:<\/strong> Sopa de pollastre, llenties i verdures.<\/li>\n<li><strong>Sopar:<\/strong> Tacs de filet de vedella &#8211; filet de vedella, xampinyons i espinacs servits en truites de blat de moro sense gluten.<\/li>\n<\/ul>\n<p> <strong>Dimarts:<\/strong> <\/p>\n<ul>\n<li><strong>Esmorzar:<\/strong> Truita amb verdures.<\/li>\n<li><strong>Dinar:<\/strong> Amanida de quinoa amb rodanxes de tom\u00e0quet, cogombre, espinacs i alvocat.<\/li>\n<li><strong>Sopar:<\/strong> Pinxos de gambetes servides amb una amanida de jard\u00ed.<\/li>\n<\/ul>\n<p> <strong>Dimecres:<\/strong> <\/p>\n<ul>\n<li><strong>Esmorzar:<\/strong> Civada amb 1\/4 de tassa (31 grams) de baies.<\/li>\n<li><strong>Dinar:<\/strong> Amanida de tonyina i ou cuit.<\/li>\n<li><strong>Sopar:<\/strong> Pollastre i br\u00f2coli saltats &#8211; pollastre i br\u00f2coli saltats en oli d&#8217;oliva i salsa de soia sense gluten o tamari. Servit amb un petit acompanyament d&#8217;arr\u00f2s.<\/li>\n<\/ul>\n<p> <strong>Dijous:<\/strong> <\/p>\n<ul>\n<li><strong>Esmorzar:<\/strong> Torrades sense gl\u00fatens amb alvocat i un ou.<\/li>\n<li><strong>Dinar:<\/strong> Sobres del sopar del dimecres.<\/li>\n<li><strong>Sopar:<\/strong> Gambetes amb all i mantega servits amb una amanida d&#8217;acompanyament.<\/li>\n<\/ul>\n<p> <strong>Divendres:<\/strong> <\/p>\n<ul>\n<li><strong>Esmorzar:<\/strong> Batut de pl\u00e0tan i baies &#8211; 1\/2 pl\u00e0tan mitj\u00e0, 1\/2 tassa (74 grams) de baies mixtes, 1\/4 de tassa (59 ml) de iogurt grec i 1\/4 de tassa (59 ml) de llet.<\/li>\n<li><strong>Dinar:<\/strong> Embolcall d&#8217;amanida de pollastre, usant en un embolcall sense gluten.<\/li>\n<li><strong>Sopar:<\/strong> Salm\u00f3 al forn servit amb patates rostides, br\u00f2coli, pastanagues i fesols tendres.<\/li>\n<\/ul>\n<ul>\n<li><strong>Esmorzar:<\/strong> Frittata de xampinyons i carabass\u00f3.<\/li>\n<li><strong>Dinar:<\/strong> Sobres del sopar.<\/li>\n<li><strong>Sopar:<\/strong> Pollastre rostit i amanida de quinoa de verdures.<\/li>\n<\/ul>\n<p> <strong>Dissabte:<\/strong> <strong>Diumenge:<\/strong> <\/p>\n<ul>\n<li><strong>Esmorzar:<\/strong> Dos ous escalfats amb una llesca de pa sense gluten.<\/li>\n<li><strong>Dinar:<\/strong> Amanida de pollastre amanida amb oli d&#8217;oliva.<\/li>\n<li><strong>Sopar:<\/strong> Xai a la graella servit amb una varietat de vegetals rostits.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Una dieta sense gluten pot resultar bastant restrictiva i amb falta de varietat. Amb aquest post volem demostrar que una dieta variada i saludable sense gluten \u00e9s possible.<\/p>\n","protected":false},"author":1,"featured_media":3473,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[177],"tags":[25,185,134,245],"class_list":["post-4115","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-problemes-digestius","tag-blog","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 cuidar el teu sistema digestiu amb una dieta sense gluten - 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-cuidar-el-teu-sistema-digestiu-amb-una-dieta-sense-gluten\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com cuidar el teu sistema digestiu amb una dieta sense gluten - Vilardell Digest %\" \/>\n<meta property=\"og:description\" content=\"Una dieta sense gluten pot resultar bastant restrictiva i amb falta de varietat. 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