{"id":4133,"date":"2021-05-21T07:45:40","date_gmt":"2021-05-21T05:45:40","guid":{"rendered":"https:\/\/vilardelldigest.com\/blog\/comenca-a-reduir-el-consum-de-sucre-amb-aquests-consells\/"},"modified":"2021-05-21T07:45:40","modified_gmt":"2021-05-21T05:45:40","slug":"comenca-a-reduir-el-consum-de-sucre-amb-aquests-consells","status":"publish","type":"post","link":"https:\/\/vilardelldigest.com\/ca\/blog\/comenca-a-reduir-el-consum-de-sucre-amb-aquests-consells\/","title":{"rendered":"Comen\u00e7a a reduir el consum de sucre amb aquests consells"},"content":{"rendered":"<p class=\"paragraph\" style=\"vertical-align: baseline;\"><strong>Menjar sucre en exc\u00e9s pot danyar la teva salut digestiva.<\/strong> A m\u00e9s, pot contribuir a <a href=\"https:\/\/cuidateplus.marca.com\/datos\/native\/2018\/05\/15\/?intcmp=MODNOT01\">generar problemes d&#8217;obesitat, diabetis, malalties card\u00edaques i c\u00e0ries.<\/a><\/p>\n<p class=\"paragraph\" style=\"vertical-align: baseline;\">Mentre que el sucre es troba de manera natural en aliments com les fruites i les verdures, <strong>el perill est\u00e0 en els sucres afegits en els aliments processats<\/strong><\/p>\n<p class=\"paragraph\" style=\"vertical-align: baseline;\">A continuaci\u00f3, et donem alguns<strong> senzills consells per a reduir el teu consum de sucre i tenir una rutina alimentosa m\u00e9s saludable.<\/strong><\/p>\n<h2>Redueix el consum de begudes ensucrades<\/h2>\n<p> <strong>Els refrescos ensucrats<\/strong>, aix\u00ed com les begudes energ\u00e8tiques i isot\u00f2niques, poden contenir <strong>grans quantitats de sucre perjudicials per a la nostra salut.<\/strong> A m\u00e9s, <strong>el teu cos no reconeix les calories de les begudes<\/strong> de la mateixa manera que amb els aliments. Per tant, les begudes <a href=\"https:\/\/www.efesalud.com\/bebidas-azucaradas-engordan-y-no-sacian\/\"><strong>no et fan sentir tan ple i no redueixen les ganes de menjar.<\/strong><\/a> Aqu\u00ed tens algunes opcions de <strong>begudes m\u00e9s saludables:<\/strong> <\/p>\n<ul>\n<li><strong>Aigua.<\/strong> \u00c9s gratis i t\u00e9 zero calories.<\/li>\n<li><strong>Infusions d&#8217;herbes o fruites.<\/strong> Pots beure-les calents o fredes amb gel.<\/li>\n<li><strong>Te i caf\u00e8.<\/strong> Intenta beure el te sense sucre o el caf\u00e8 negre o nom\u00e9s.<\/li>\n<\/ul>\n<p> Evitar al m\u00e0xim el consum de begudes ensucrades pot reduir enormement la ingesta de sucre i ajudar-te, tamb\u00e9, a perdre pes. <\/p>\n<h2>Evita les postres carregades de sucre<\/h2>\n<p> <strong>La majoria de les postres no aporten molt valor nutricional.<\/strong> Estan carregats de sucre, la qual cosa pot provocar que et sentis cansat, famolenc i, a m\u00e9s, amb ganes de m\u00e9s sucre. Si realment sents la necessitat d&#8217;una cosa dol\u00e7a,<strong> prova aquestes alternatives:<\/strong> <\/p>\n<ul>\n<li><strong>Fruita fresca.<\/strong> Naturalment dol\u00e7 i plena de fibra, vitamines i minerals.<\/li>\n<li><strong>Iogurt grec amb canyella o fruita.<\/strong> \u00c9s ric en calci, prote\u00efnes i vitamina B12.<\/li>\n<li><strong>Xocolata negra.<\/strong> En general, com m\u00e9s contingut en cacau, menys sucre.<\/li>\n<li><strong>Un grapat de d\u00e0tils.<\/strong> S\u00f3n dol\u00e7os per naturalesa i molt nutritius.<\/li>\n<\/ul>\n<p> <strong>Canviar les postres carregades de sucre per fruita fresca<\/strong> o enfornada no sols redueix el consum de sucre, sin\u00f3 que tamb\u00e9 <strong>augmenta la fibra, les vitamines, els minerals i els antioxidants de la teva dieta.<\/strong> <\/p>\n<h2>Evita els esmorzars molt ensucrats<\/h2>\n<p> <strong>Els aliments populars per al esmorzar<\/strong>, com les coques, les magdalenes i les melmelades, <strong>estan carregats de sucres afegits<\/strong>, per la qual cosa no recomanem comen\u00e7ar cada dia amb una c\u00e0rrega d&#8217;aquests aliments. Canvia a aquestes <strong>opcions d&#8217;esmorzars baixes en sucre:<\/strong> <\/p>\n<ul>\n<li><strong>Civada calenta.<\/strong> Afegeix una mica de fruita picada si t&#8217;agrada el dol\u00e7a.<\/li>\n<li><strong>Iogurt grec.<\/strong> Afegeix fruita i fruita seca per a obtenir m\u00e9s calories.<\/li>\n<li><strong>Ous.<\/strong> Bullits, escalfats, regirats o en truita.<\/li>\n<li><strong>Alvocat.<\/strong> Replet de nutrients i greixos saludables per a obtenir energia.<\/li>\n<\/ul>\n<p> <strong>Triar una opci\u00f3 baixa en sucre<\/strong> amb alt contingut en prote\u00efnes i fibra en l&#8217;esmorar <strong>t&#8217;ajudar\u00e0 a sentir-te ple fins a l&#8217;hora del menjar<\/strong>, evitant picar innecess\u00e0riament. <\/p>\n<h2>Acostuma&#8217;t a <a style=\"color: #2d6245;\" href=\"\/?p=7140&amp;lang=ca\">llegir les etiquetes<\/a><\/h2>\n<p> Menjar menys sucre no \u00e9s tan f\u00e0cil com evitar els aliments dol\u00e7os. <strong>Aquesta pot amagar-se en aliments poc probables<\/strong>, com alguns cereals d&#8217;esmorzar, barretes de cereals i fruita seca. Per desgr\u00e0cia, <strong>no sempre \u00e9s f\u00e0cil identificar els sucres afegits en l&#8217;etiqueta dels aliments<\/strong>. Les etiquetes actuals dels aliments no diferencien entre els sucres naturals, com els de la llet o les fruites, i els sucres afegits. <strong>Per a veure si un aliment t\u00e9 sucres afegits, haur\u00e0s de comprovar la llista d&#8217;ingredients.<\/strong> Tamb\u00e9 \u00e9s important fixar-se en l&#8217;ordre en el qual apareix el sucre en la llista, ja que els ingredients s&#8217;enumeren primer en l&#8217;ordre del major percentatge. <\/p>\n<h2>Considera els edulcorants naturals<\/h2>\n<p> Per a algunes persones, <a href=\"https:\/\/cuidateplus.marca.com\/alimentacion\/nutricion\/2019\/05\/14\/-genera-adiccion-azucar-170117.html\"><strong>el sucre pot ser tan addictiu com les drogues o l&#8217;alcohol.<\/strong> <\/a>De fet, els estudis han demostrat que pot afectar el cervell de manera similar a la d&#8217;algunes drogues. <strong>L&#8217;addicci\u00f3 al sucre produeix antulls i un nivell de \u00abtoler\u00e0ncia\u00bb<\/strong>, cosa que significa que cal consumir cada vegada m\u00e9s per a satisfer aquests antulls. Aix\u00f2 demostra que deixar el sucre pot ser molt dif\u00edcil per a algunes persones. No obstant aix\u00f2, <strong>hi ha algunes alternatives dolces naturals que s\u00f3n molt m\u00e9s sanes:<\/strong> <\/p>\n<ul>\n<li><strong>Stevia.<\/strong> Extreta de les fulles d&#8217;una planta anomenada Stevia rebaudiana, pr\u00e0cticament no t\u00e9 calories i s&#8217;ha demostrat que ajuda a reduir la pressi\u00f3 arterial i el sucre en sang en persones amb diabetis.<\/li>\n<li><strong>Eritritol.<\/strong> Es troba de manera natural en la fruita i nom\u00e9s cont\u00e9 el 6% de les calories del sucre, per\u00f2 \u00e9s molt m\u00e9s dol\u00e7, per la qual cosa nom\u00e9s es necessita una mica.<\/li>\n<li><strong>Xilitol.<\/strong> Un edulcorant que es troba de manera natural en moltes fruites i verdures. No provoca pics de sucre en la sang.<\/li>\n<\/ul>\n<p> \u00c9s important evitar les fonts \u00f2bvies de sucre en la dieta, com les postres i els refrescos, per\u00f2 tamb\u00e9 cal tenir en compte el sucre ocult en alguns aliments processats comuns, com les salses, els aliments baixos en greix i els anomenats aperitius \u00absaludables\u00bb. <strong>Recomanem triar una dieta basada en aliments integrals<\/strong>, en lloc d&#8217;alternatives altament processades, <strong>per a tenir un control total de la seva ingesta de sucre i no consumir una quantitat excessiva.<\/strong> <\/p>\n<h2>Es pot viure sense sucre?<\/h2>\n<p> <strong>La resposta \u00e9s s\u00ed.<\/strong> La publicitat ens ha fet confondre el sucre com\u00fa o sacarosa (glucosa + fructosa) amb la glucosa; aquesta \u00faltima s\u00ed que \u00e9s imprescindible per a viure i perqu\u00e8 l&#8217;organisme dugui a terme les seves funcions vitals. El sucre, per a metabolitzar-se, necessita una quantitat de nutrients, com la vitamina B, el magnesi, el crom i el zinc; per tant, amb la ingesta de sucres, l&#8217;organisme perd aquests nutrients, perqu\u00e8 no els torna a reposar. Est\u00e0 demostrat que la defici\u00e8ncia de vitamina B afavoreix l&#8217;aparici\u00f3 de problemes psicol\u00f2gics, especialment depressions, irritabilitat i falta de concentraci\u00f3. <strong>Aix\u00ed doncs, el sucre no sols no aporta energia, sin\u00f3 que es podria dir que ens la roba.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Menjar sucre en exc\u00e9s pot danyar la teva salut digestiva. Et donem alguns senzills consells per a reduir el seu consum i tenir una rutina alimentosa m\u00e9s saludable.<\/p>\n","protected":false},"author":1,"featured_media":2386,"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-4133","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 v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Comen\u00e7a a reduir el consum de sucre amb aquests consells - 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\/comenca-a-reduir-el-consum-de-sucre-amb-aquests-consells\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Comen\u00e7a a reduir el consum de sucre amb aquests consells - Vilardell Digest %\" \/>\n<meta property=\"og:description\" content=\"Menjar sucre en exc\u00e9s pot danyar la teva salut digestiva. 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