{"id":4131,"date":"2021-04-28T07:45:40","date_gmt":"2021-04-28T05:45:40","guid":{"rendered":"https:\/\/vilardelldigest.com\/blog\/quina-es-la-proporcio-adequada-de-nutrients-que-necessites-per-dia\/"},"modified":"2021-04-28T07:45:40","modified_gmt":"2021-04-28T05:45:40","slug":"quina-es-la-proporcio-adequada-de-nutrients-que-necessites-per-dia","status":"publish","type":"post","link":"https:\/\/vilardelldigest.com\/ca\/blog\/quina-es-la-proporcio-adequada-de-nutrients-que-necessites-per-dia\/","title":{"rendered":"Quina \u00e9s la proporci\u00f3 adequada de nutrients que necessites per dia?"},"content":{"rendered":"<p>Menjar de manera saludable no nom\u00e9s \u00e9s una q\u00fcesti\u00f3 d&#8217;evitar aliments pesats i vigilar les calories. <strong>\u00c9s important saber si la nostra dieta di\u00e0ria ens aporta els nutrients necessaris per a mantenir-nos sans i en forma.<\/strong> A continuaci\u00f3, <strong>t&#8217;expliquem quina \u00e9s la proporci\u00f3 adequada de nutrients que necessites per dia.<\/strong> <\/p>\n<h2>Macronutrients<\/h2>\n<p> <strong>Els nutrients<\/strong> es divideixen en <strong>dues categories<\/strong>. <strong>La primera s\u00f3n els macronutrients<\/strong>, que s\u00f3n <a href=\"https:\/\/www.alimente.elconfidencial.com\/nutricion\/2020-01-03\/macronutrientes-beneficios_1621138\/\"><strong>fonts d&#8217;energia que necessitem en gran quantitat<\/strong><\/a>. Els tres macronutrients principals s\u00f3n les <strong>prote\u00efnes, els hidrats de carboni i els greixos.<\/strong> Les <strong>proporcions recomanades de macronutrients<\/strong> en les dietes d&#8217;homes i dones <strong>s\u00f3n les seg\u00fcents:<\/strong> <\/p>\n<ul>\n<li>45-65% de les calories di\u00e0ries procedents dels hidrats de carboni.<\/li>\n<li>10-35% de prote\u00efnes.<\/li>\n<li>20-35% de greixos, de les quals menys del 10% han de provenir de greixos saturats.<\/li>\n<\/ul>\n<p> Llavors, en quants grams de carbohidrats, prote\u00efnes i greixos es tradueixen aquests percentatges? Dep\u00e8n de la ingesta cal\u00f2rica di\u00e0ria. <strong>Les directrius diet\u00e8tiques utilitzen com a refer\u00e8ncia 1.800 calories per a les dones i 2.200 per als homes<\/strong>, per\u00f2 el seu consum personal de calories <strong>dependr\u00e0 de l&#8217;edat, del grau d&#8217;activitat i de si vol perdre, mantenir o guanyar pes.<\/strong> <\/p>\n<h2>Micronutrients<\/h2>\n<p> Els micronutrients s\u00f3n la segona categoria de nutrients. Tamb\u00e9 <strong>s\u00f3n parts essencials de la nostra dieta<\/strong>, per\u00f2 s\u00f3n mol\u00e8cules m\u00e9s petites que les \u201cmacros\u201d, per la qual cosa <strong>no les necessitem en una quantitat tan elevada.<\/strong> <a href=\"http:\/\/elfarmaceutico.es\/index.php\/cursos\/item\/7211-micronutrientes-i-vitaminas#.YInu_H0zaw4\"><strong>Les vitamines<\/strong><\/a>, tant hidrosolubles com liposolubles, <strong><a href=\"https:\/\/elfarmaceutico.es\/index.php\/cursos\/item\/7267-micronutrientes-y-ii-minerales#.YInvAX0zaw4\">i els minerals<\/a> es consideren micronutrients<\/strong>. Hi ha quatre vitamines liposolubles (vitamines A, D, E i K); i nou hidrosolubles (les vitamines del complex B i la C). <\/p>\n<p> Els minerals essencials s\u00f3n 16, entre ells el calci, el f\u00f2sfor, el potassi, el sofre, el sodi, el clor, el magnesi, el ferro, el zinc, el coure, el mangan\u00e8s, el iode, el seleni, el molibd\u00e8, el crom i el fluor. <\/p>\n<p> <strong>Els homes i les dones tenen necessitats vitam\u00edniques diferents<\/strong>, que tamb\u00e9 <strong>varien en funci\u00f3 de l&#8217;edat<\/strong>. Les dones de 19 a 50 anys necessiten m\u00e9s ferro que els seus hom\u00f2legs masculins a causa de les majors p\u00e8rdues per la menstruaci\u00f3. Els homes adults de 19 a 50 anys, per part seva, necessiten m\u00e9s vitamines C, K, B1, B2 i B3, aix\u00ed com els minerals magnesi, zinc, crom i mangan\u00e8s. D&#8217;altra banda, les necessitats de vitamina D augmenten a mesura que envellim a causa del major risc de p\u00e8rdua de massa \u00f2ssia i fractures relacionades amb l&#8217;edat. <strong>Una dieta variada que inclogui fruites, verdures, peix, carns magres, llegums, fruita seca i llavors sol proporcionar una ingesta adequada de micronutrients<\/strong>. Omplir el plat amb una s\u00e8rie d&#8217;aliments variats, com poden ser espinacs, tom\u00e0quets, carabassa i nabius, \u00e9s una bona manera de comen\u00e7ar. <strong>L&#8217;ideal<\/strong>, per a mantenir uns nivells d&#8217;energia i sucre en sang constants, \u00e9s menjar, si no un menjar, <strong>almenys un aperitiu cada tres o quatre hores<\/strong>. Els menjars i els aperitius amb prote\u00efnes, hidrats de carboni i greixos et mantindran sadollat durant m\u00e9s temps i et proporcionaran una energia m\u00e9s duradora que els aliments rics en carbohidrats.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Menjar de manera saludable no nom\u00e9s \u00e9s una q\u00fcesti\u00f3 d&#8217;evitar aliments pesats i vigilar les calories. A continuaci\u00f3, t&#8217;expliquem quina \u00e9s la proporci\u00f3 adequada de nutrients que necessites per dia.<\/p>\n","protected":false},"author":1,"featured_media":2380,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[171],"tags":[25,185,134],"class_list":["post-4131","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"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Quina \u00e9s la proporci\u00f3 adequada de nutrients que necessites per dia? - 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\/quina-es-la-proporcio-adequada-de-nutrients-que-necessites-per-dia\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quina \u00e9s la proporci\u00f3 adequada de nutrients que necessites per dia? - Vilardell Digest %\" \/>\n<meta property=\"og:description\" content=\"Menjar de manera saludable no nom\u00e9s \u00e9s una q\u00fcesti\u00f3 d&#039;evitar aliments pesats i vigilar les calories. 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