{"id":4157,"date":"2022-02-02T08:45:40","date_gmt":"2022-02-02T06:45:40","guid":{"rendered":"https:\/\/vilardelldigest.com\/blog\/els-5-aliments-que-ajudaran-a-la-teva-digestio-durant-lembaras\/"},"modified":"2022-02-02T08:45:40","modified_gmt":"2022-02-02T06:45:40","slug":"els-5-aliments-que-ajudaran-a-la-teva-digestio-durant-lembaras","status":"publish","type":"post","link":"https:\/\/vilardelldigest.com\/ca\/blog\/els-5-aliments-que-ajudaran-a-la-teva-digestio-durant-lembaras\/","title":{"rendered":"Els 5 aliments que ajudaran a la teva digesti\u00f3 durant l&#8217;embar\u00e0s"},"content":{"rendered":"<p>Embarassada i amb antulls? Segur que ho sents sovint: <strong>menjar aliments nutritius durant l&#8217;embar\u00e0s \u00e9s essencial.<\/strong> Quan elaboris el teu pla d&#8217;alimentaci\u00f3 saludable, voldr\u00e0s centrar-te en els aliments integrals que et proporcionin majors quantitats beneficis que necessitar\u00e0s quan ja no estiguis embarassada, com per exemple: <\/p>\n<ul>\n<li>Prote\u00efnes.<\/li>\n<li>Vitamines i minerals.<\/li>\n<li>Greixos saludables.<\/li>\n<li>Fibra i l\u00edquids.<\/li>\n<\/ul>\n<p> Aqu\u00ed tens <strong>5 aliments nutritius que recomanem consumir durant l&#8217;embar\u00e0s.<\/strong> <\/p>\n<h2>1- Productes lactis<\/h2>\n<p> <strong>Durant l&#8217;embar\u00e0s, <a href=\"https:\/\/medlineplus.gov\/spanish\/pregnancyandnutrition.html\" target=\"_blank\" rel=\"noopener\"><span>necessites consumir m\u00e9s prote\u00efnes i calci<\/span><\/a><\/strong> per a satisfer les necessitats del teu petit en creixement. Els productes lactis, com la llet, el formatge i el iogurt, han de figurar en la teva llista de la compra. Els productes lactis contenen dos tipus de prote\u00efnes d&#8217;alta qualitat: case\u00efna i s\u00e8rum. <strong>Els lactis s\u00f3n la millor font diet\u00e8tica de calci, i aporten grans quantitats de f\u00f2sfor, vitamines del grup B, magnesi i zinc.<\/strong> El iogurt, especialment el grec, cont\u00e9 m\u00e9s calci que la majoria dels productes i \u00e9s especialment benefici\u00f3s. Algunes varietats tamb\u00e9 contenen bacteris probi\u00f2tics, que afavoreixen la salut digestiva. <\/p>\n<h2>2- Llegums<\/h2>\n<p> Aquest grup d&#8217;aliments inclou llenties, p\u00e8sols, mongetes, cigrons, soia i els cacauets. Fabulosos ingredients per a receptes! Els llegums<strong> s\u00f3n excel\u00b7lents fonts vegetals de fibra, prote\u00efnes, ferro, folat i calci<\/strong>, que el cos necessita en major quantitat durant l&#8217;embar\u00e0s. El folat \u00e9s una de les vitamines B m\u00e9s essencials (B9). <strong>\u00c9s molt important per a tu i per al beb\u00e8, especialment durant el primer trimestre<\/strong>, i fins i tot abans. <strong>A m\u00e9s, els llegums solen ser molt riques en fibra<\/strong>. Algunes varietats tamb\u00e9 tenen un alt contingut en ferro, magnesi i potassi. Pots afegir llegums en la teva dieta amb menjars com l&#8217;humus en una torrada de gra sencer, les mongetes negres en una amanida o un curri de llenties. <strong>En el nostre blog t&#8217;expliquem <span><a href=\"https:\/\/vilardelldigest.com\/?p=8325&#038;lang=ca\" target=\"_blank\" rel=\"noopener\">com incorporar les llenties en la teva dieta.<\/a><\/span><\/strong> <\/p>\n<h2>3- Br\u00f2coli i verdures de fulla fosca<\/h2>\n<p> El br\u00f2coli i les verdures de color verd fosc, com la col arrissada i els espinacs, <strong>contenen molts dels nutrients que necessites<\/strong>. I s\u00f3n molt f\u00e0cils d&#8217;incloure en tota mena de plats. <strong>Entre els seus beneficis estan la fibra, la vitamina C, la vitamina K, la vitamina A, el calci, el ferro, el folat i el potassi<\/strong>. S\u00f3n incre\u00efblement saludables! Afegir racions de verdures verdes \u00e9s <strong>una forma efica\u00e7 d&#8217;ingerir vitamines i evitar el restrenyiment gr\u00e0cies a tota aquesta fibra<\/strong>. A m\u00e9s, les verdures tamb\u00e9 s&#8217;han relacionat amb un menor risc de baix pes en n\u00e9ixer. <\/p>\n<h2>4 &#8211; Cereals integrals<\/h2>\n<p> A difer\u00e8ncia dels seus hom\u00f2legs refinats, els cereals integrals <strong>estan replets de fibra, vitamines i compostos vegetals<\/strong>. Pensa en la civada, la quinoa, l&#8217;arr\u00f2s integral, les baies de blat i l&#8217;ordi en lloc del pa blanc, la pasta i l&#8217;arr\u00f2s blanc. Alguns cereals integrals, com la civada i la quinoa, <strong>tamb\u00e9 contenen una bona quantitat de prote\u00efnes. A m\u00e9s, aporten vitamines del grup B, fibra i magnesi.<\/strong> <\/p>\n<h2>5- Fruita seca<\/h2>\n<p> La fruita seca solen tenir un <strong>alt contingut en calories, fibra i diverses vitamines i minerals.<\/strong> Les panses s\u00f3n riques en fibra, potassi i vitamina K. <strong><a href=\"https:\/\/vilardelldigest.com\/?p=8690&#038;lang=ca\" target=\"_blank\" rel=\"noopener\">S\u00f3n laxants naturals i poden ser molt \u00fatils per a alleujar el restrenyiment<\/a>.<\/strong> Els d\u00e0tils s\u00f3n rics en fibra, potassi, ferro i compostos vegetals. No obstant aix\u00f2, la fruita seca tamb\u00e9 contenen altes quantitats de sucre natural. <strong>Assegura&#8217;t d&#8217;evitar les varietats confitades, que contenen encara m\u00e9s sucre.<\/strong> <\/p>\n<h2>No t&#8217;oblidis de beure aigua<\/h2>\n<p> Tots hem de mantenir-nos hidratats. I les embarassades, encara m\u00e9s. <strong>Durant l&#8217;embar\u00e0s, <a href=\"https:\/\/www.intramed.net\/contenidover.asp?contenidoid=20271\" target=\"_blank\" rel=\"noopener\"><span>el volum sanguini augmenta al voltant d&#8217;un 45%.<\/span><\/a><\/strong> <strong>Augmentar la ingesta d&#8217;aigua pot ajudar a alleujar el restrenyiment i reduir el risc d&#8217;infeccions<\/strong> del tracte urinari, que s\u00f3n freq\u00fcents durant l&#8217;embar\u00e0s. <strong>En lloc de consumir aquests aliments a la nit, pren xocolata com a refor\u00e7 d&#8217;energia durant el dia<\/strong>, sempre que no tingui sucre afegida. Tingues en compte que <strong>tamb\u00e9 obtens aigua d&#8217;altres aliments i begudes, com la fruita, les verdures, el caf\u00e8 i el te.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Menjar aliments nutritius durant l&#8217;embar\u00e0s \u00e9s essencial. Aqu\u00ed tens 5 aliments que et recomanem consumir per a ajudar-te a tenir una millor digesti\u00f3.<\/p>\n","protected":false},"author":1,"featured_media":2456,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[173],"tags":[],"class_list":["post-4157","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-digestions-pesades"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Els 5 aliments que ajudaran a la teva digesti\u00f3 durant l&#039;embar\u00e0s - 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\/els-5-aliments-que-ajudaran-a-la-teva-digestio-durant-lembaras\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Els 5 aliments que ajudaran a la teva digesti\u00f3 durant l&#039;embar\u00e0s - Vilardell Digest %\" \/>\n<meta property=\"og:description\" content=\"Menjar aliments nutritius durant l&#039;embar\u00e0s \u00e9s essencial. 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