@adristylelife<\/a>)<\/strong><\/p>\n\u00c9s graduada en Nutrici\u00f3 Humana i Diet\u00e8tica i ofereix els seus serveis com a dietista i nutricionista a Adriana Oroz Nutrici\u00f3 & Diet\u00e8tica (Pamplona) i en l\u00ednia. Tamb\u00e9 \u00e9s divulgadora a les xarxes socials, on comparteix consells d’alimentaci\u00f3 i estil de vida saludable.<\/p><\/blockquote>\n
A l’estiu, gr\u00e0cies al bon temps i a les vacances, gaudim d’un ambient m\u00e9s festiu, viatges, activitats socials… Aix\u00f2 la majoria de les vegades es tradueix en canvis en la nostra rutina di\u00e0ria i els nostres h\u00e0bits: mengem m\u00e9s vegades fora de casa, consumim m\u00e9s alcohol i productes t\u00edpics d’aquesta \u00e8poca com a gelats, refrescos, granissats i orxata… Per tot aix\u00f2, el nostre sistema digestiu pot veure’s afectat i poden apar\u00e8ixer uns certs s\u00edmptomes com la retenci\u00f3 de l\u00edquids, les digestions pesades, la inflor abdominal o l’alteraci\u00f3 del tr\u00e0nsit intestinal, que es manifesta amb diarrea o restrenyiment. \u00c9s normal que els nostres h\u00e0bits i rutines canvi\u00efn lleugerament a l’estiu, i no passa res. Per\u00f2 \u00e9s important que, sempre que puguis, mantinguis h\u00e0bits saludables que et poden ajudar a cuidar la teva salut digestiva i evitar aquests s\u00edmptomes, comen\u00e7ant per seguir una alimentaci\u00f3 sana. <\/p>\n
A continuaci\u00f3, comparteixo 3 receptes per a sorprendre a l’estiu<\/strong> lleugeres i fresques.<\/strong> Si b\u00e9, una alimentaci\u00f3 sana ha d’acompanyar-se sempre d’h\u00e0bits saludables; per aix\u00f2, a m\u00e9s d’aquest delici\u00f3s men\u00fa, comparteixo tamb\u00e9 4 h\u00e0bits imprescindibles per a cuidar-te aquest estiu. No t’ho perdis! <\/p>\nT\u00e0rtar de llagostins, alvocat i mango<\/h2>\n
![\"Tartar](\"https:\/\/vilardelldigest.com\/wp-content\/uploads\/2022\/09\/TartarLangostinos-1024x1024-1-1024x1024.jpg\")
Ingredients: <\/strong><\/p>\n\n- 120g de llagostins cuits.<\/li>\n
- \u00bd alvocat.<\/li>\n
- \u00bd mango.<\/li>\n
- 2 cullerades soperes d’oli d’oliva.<\/li>\n
- Lima.<\/li>\n
- Salsa de soia.<\/li>\n
- Julivert.<\/li>\n
- Pebre.<\/li>\n
- Sal.<\/li>\n<\/ul>\n
Elaboraci\u00f3:<\/strong> <\/p>\n\n- Per a fer la vinagreta, afegeix en un bol 2 cullerades soperes d’oli, esprem una llima i afegeix julivert, pebre i sal. Reserva la mescla.<\/li>\n
- Talla en trossos petits els llagostins i col\u00b7loca’ls en un bol. A continuaci\u00f3, condimenta’ls amb salsa de soia, pebre, julivert i reserva’ls.<\/li>\n
- Buida l’alvocat i el m\u00e0nec, i trosseja’ls en porcions petites.<\/li>\n
- Munta la timbala emplenant un c\u00e8rcol d’emplatar amb una capa de mango, seguida d’una capa d’alvocat i, finalment, amb una altra de llagostins.<\/li>\n
- Amaneix amb la vinagreta abans de servir.<\/li>\n<\/ul>\n
\n\n\nPropietats dels ingredients principals d’aquesta recepta:<\/span><\/p>\n\n- Llagostins<\/strong>: Aporten prote\u00efnes i destaquen pel seu alt contingut en \u00e0cids grassos Omega-3, que ajuden a prevenir malalties cardiovasculars.<\/span><\/li>\n
- Alvocat:<\/strong> T\u00e9 un alt contingut en fibra, per la qual cosa promou un tr\u00e0nsit intestinal normal i ajuda a evitar el restrenyiment.<\/span><\/li>\n
- Mango:<\/strong> Els enzims que cont\u00e9 aquesta fruita ajuden el nostre sistema digestiu a digerir les prote\u00efnes, mentre que la fibra contribueix a regular el tr\u00e0nsit intestinal.<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
Coques de carabass\u00f3 farcides de salm\u00f3 fumat i formatge crema<\/h2>\n Ingredients: <\/strong><\/p>\n\n- 1 ou.<\/li>\n
- 1 carabass\u00f3 gran.<\/li>\n
- Pebre.<\/li>\n
- Sal.<\/li>\n
- Salm\u00f3 fumat.<\/li>\n
- Formatge crema.<\/li>\n
- Alvocat.<\/li>\n
- Anet.<\/li>\n<\/ul>\n
![\"Truita](\"https:\/\/vilardelldigest.com\/wp-content\/uploads\/2022\/09\/Tortilladesalmon-1.jpg\") Elaboraci\u00f3:<\/strong> <\/p>\n\n- Neteja i ratlla el carabass\u00f3 amb la pell. Es recomana colar-ho amb un colador i premsar per a eliminar l’exc\u00e9s d’aigua. Per a aix\u00f2, pots ajudar-te tamb\u00e9 amb un drap de cuina. Reserva el carabass\u00f3.<\/li>\n
- Bat en un bol l’ou amb una mica de sal i pebre. Quan estigui batut, afegeix el carabass\u00f3 ja ben escorregut i mescla fins que quedi tot ben integrat.<\/li>\n
- En una safata de forn, sobre un paper vegetal, est\u00e9n la mescla en una fina capa (la truita no ha de quedar molt gruixuda).<\/li>\n
- Enforna a 200 \u00b0C amb calor per dalt i a baix durant 15-20 minutos, fins que la mescla estigui ben feta.<\/li>\n
- Treu la massa del forn i col\u00b7loca damunt el farciment: primer una capa de formatge crema, despr\u00e9s el salm\u00f3 fumat, una mica d’anet i, finalment, l’alvocat picat.<\/li>\n
- Amb l’ajuda del paper vegetal, forma el rotllo ben premsat perqu\u00e8 no quedin buits en el centre.<\/li>\n<\/ul>\n
\n\n\nPropietats dels ingredients principals d’aquesta recepta:<\/span><\/p>\n\n- Carabass\u00f3:<\/strong> Aporta gran quantitat de fibra i cont\u00e9 molta aigua, per la qual cosa pot ajudar a prevenir i millorar el restrenyiment.<\/span><\/li>\n
- Salm\u00f3 fumat:<\/strong> \u00c9s una font natural de prote\u00efnes i \u00e0cids grassos Omega-3.<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
Overnight de quefir amb xia, civada i crema de cacauet<\/h2>\n Ingredients: <\/strong><\/p>\n\n- 150ml de quefir.<\/li>\n
- 2 cullerades soperes postres de xia.<\/li>\n
- 2 cullerades soperes de flocs de civada.<\/li>\n
- 1 cullerada per a postres de crema de cacauet.<\/li>\n
- 1 cullerada per a postres de coco ratllat.<\/li>\n
- Canyella.<\/li>\n
- Fruita trossejada (pl\u00e0tan, fruits vermells\u2026).<\/li>\n<\/ul>\n
![\"Quefir](\"https:\/\/vilardelldigest.com\/wp-content\/uploads\/2022\/09\/KEFIR-1.png\") Elaboraci\u00f3: <\/strong> <\/p>\n\n- Possa a un recipient o pot el quefir, la xia, els flocs de civada i remou.<\/li>\n
- Tanca el recipient i deixa’l en la nevera durant almenys 4 hores (millor si \u00e9s tota la nit).<\/li>\n
- Passades aquestes hores, saca el recipient i remou la mescla. Pots afegir m\u00e9s quefir o aigua si ha quedat molt sec.<\/li>\n
- Afegeix la resta dels ingredients: la fruita trossejada, la canyella, el coco ratllat i la crema de cacauet.<\/li>\n<\/ul>\n
\n\n\nPropietats dels ingredients principals d’aquesta recepta:<\/span><\/p>\n\n- Quefir:<\/strong> \u00c9s una gran font de probi\u00f2tics, microorganismes vius que promouen una microbiota intestinal saludable i afavoreixen la digesti\u00f3.<\/span><\/li>\n
- Xia:<\/strong> T\u00e9 un alt contingut en fibra, per la qual cosa pot ajudar a regular el tr\u00e0nsit intestinal.<\/span><\/li>\n
- Flocs de civada:<\/strong> Igual que la xia, la civada \u00e9s rica en fibra i ajuda a prevenir el restrenyiment.<\/span><\/li>\n
- Fruita:<\/strong> En general, les fruites ens aporten aigua i fibra.<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
4 h\u00e0bits saludables imprescindibles per a aquest estiu<\/h2>\n 1. Cuida la teva alimentaci\u00f3.<\/strong> Per a mantenir una bona salut digestiva dona prefer\u00e8ncia a aliments d’origen vegetal rics en fibra (fruites, verdures, hortalisses, llegums, fruita seca\u2026) i inclou una ingesta adequada de prote\u00efna d’alt valor biol\u00f2gic (ou, peix, marisc, lactis naturals\u2026) i de greixos saludables (oli d’oliva verge, alvocat, peix blau\u2026). A m\u00e9s, pots afegir aliments probi\u00f2tics (iogurt, quefir, miso, xucrut\u2026), que t’ajudaran a mantenir un microbiota intestinal sana. Prioritza elaboracions fresques: amanida de llegum o pasta de llegum, maced\u00f2nia, gelats de fruita casolans, cremes de verdures i fruites fredes, amanida, t\u00e0rtar amb fruita, quefir amb fruites i fruita seca… 2. Mantingues una bona hidrataci\u00f3 di\u00e0ria.<\/strong> La millor manera d’hidratar-se sempre ser\u00e0 l’aigua. L’increment de les temperatures a l’estiu augmenta les nostres necessitats h\u00eddriques, encara que no tinguem a vegades set. Assegura un consum m\u00ednim de 1,5L d’aigua al dia. A m\u00e9s de prevenir la deshidrataci\u00f3, beure aigua t’ajudar\u00e0 a regular el tr\u00e0nsit intestinal i a evitar la retenci\u00f3 de l\u00edquids. 3.<\/strong> Mantenir la teva activitat f\u00edsica<\/strong> ser\u00e0 clau per a cuidar la teva salut digestiva en aquestes dates. Aprofita les vacances per a fer activitats a l’aire lliure i aix\u00ed mantenir-te actiu\/a: res, camina i\/o corre. Busca activitats que et resultin plaents i que t’ajudin a evadir-te dels problemes i a alliberar estr\u00e8s. Aix\u00f2 s\u00ed, evita fer exercici f\u00edsic en les hores centrals del dia per les altes temperatures. Fes-ho amb roba fresca que ventili i evita les peces de color negre. 4. Tingues present la seguretat aliment\u00e0ria<\/span><\/a>.<\/strong> Ves amb compte a l’hora de manipular, cuinar i consumir uns certs aliments. Les altes temperatures poden fomentar la proliferaci\u00f3 d’uns certs microorganismes pat\u00f2gens. Per aix\u00f2, renta’t sempre les mans, neta b\u00e9 les superf\u00edcies i el material de cuina, i evita aliments crus o no higienitzats. Aix\u00ed, evitar\u00e0s possibles intoxicacions que posin en risc la teva salut digestiva. Espero que aquests consells i aquestes receptes f\u00e0cils i r\u00e0pides per a estiu<\/strong> elaborades amb aliments nutritius i saludables t’ajudin a cuidar la teva salut digestiva en aquesta \u00e8poca.<\/p>\n[vc_btn title=\u00bbVeure productes\u00bb color=\u00bbwhite\u00bb link=\u00bburl:https%3A%2F%2Fvilardelldigest.com%2Fproductos%2F|title:Productos%20Vilardell%20Digest||\u00bb css=\u00bb.vc_custom_1659340581054{border-radius: 35px !important;}\u00bb el_class=\u00bb.botonverproductos\u00bb][vc_single_image image=\u00bb\u00bb img_size=\u00bbfull\u00bb]<\/p>\n","protected":false},"excerpt":{"rendered":" \u00c9s normal que els nostres h\u00e0bits i rutines canvi\u00efn lleugerament a l’estiu. Per aquest motiu, la dietista i nutricionista Ariadna Oroz ens porta tres receptes senzilles i saludables per a cuidar la nostra salut digestiva.<\/p>\n","protected":false},"author":1,"featured_media":2624,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[171],"tags":[],"class_list":["post-4199","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consells-i-habits-de-vida-saludables"],"acf":[],"yoast_head":"\n Men\u00fa saludable i estiuenc per Adriana Oroz: tres receptes per a sorprendre a l'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\/menu-saludable-i-estiuenc-per-adriana-oroz-tres-receptes-per-a-sorprendre-a-lestiu\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Men\u00fa saludable i estiuenc per Adriana Oroz: tres receptes per a sorprendre a l'estiu - Vilardell Digest %\" \/>\n<meta property=\"og:description\" content=\"\u00c9s normal que els nostres h\u00e0bits i rutines canvi\u00efn lleugerament a l'estiu. 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