{"id":20013,"date":"2021-12-07T14:36:17","date_gmt":"2021-12-07T14:36:17","guid":{"rendered":"https:\/\/www.canons.es\/que-ceno-hoy-cena-equilibrada-y-saludable\/"},"modified":"2024-04-14T08:24:37","modified_gmt":"2024-04-14T08:24:37","slug":"que-ceno-hoy-cena-equilibrada-y-saludable","status":"publish","type":"post","link":"https:\/\/www.canons.es\/ca\/que-ceno-hoy-cena-equilibrada-y-saludable\/","title":{"rendered":"Quin sopar avui? Sopar equilibrat i saludable"},"content":{"rendered":"
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\n Eval\u00faa este art\u00edculo<\/span>\n <\/div>\n <\/div>\n

[vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][vc_column_text]Per comen\u00e7ar, l’ideal \u00e9s que hi hagi productes de proximitat i de temporada, sent un sopar lleuger per\u00f2 equilibrat. Podr\u00edem basar-nos en el M\u00e8tode de Plat o Plat de Harvard per saber la composici\u00f3 del nostre sopar.<\/p>\n

Aquest m\u00e8tode es basa en les proporcions dels diferents aliments que haur\u00edem d’incloure a la nostra ingesta principal, recomanant almenys un 50% de vegetals, un 25% d’aliments fonts de prote\u00efna i el 25% restant aliments rics en carbohidrats.[\/vc_column_text][vc_empty_space][vc_column_text]<\/p>\n

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  • Vegetals: es tracta de menjar qualsevol verdura i hortalissa. Recomanem combinar vegetals cuinats i vegetals crus. Les formes de cocci\u00f3 recomanades s\u00f3n: bullit, papillota, al vapor, forn, planxa, saltejat, wok, i fins i tot algun guisat i estofat amb poca quantitat d’Aconsellem consumir 1 raci\u00f3 di\u00e0ria de vegetals no cuinats.<\/li>\n
  • Aliments proteics: carn, peix, ous , llegum, tofu, tempeh, seitan, soja, gelura<\/li>\n
  • Grases saludables: oli d’oliva verge extra, alvocat, fruits secs crud\u00f3s torrats (en crema o sencers), llavors i<\/li>\n
  • Almidons i farinacis\/carbohidrats: tubercles (patata, moniato, yu cereals integrals (arr\u00f2s, blat, quinoa, blat sarra\u00ed, mill, blat de moro\u2026), llegums i derivats d’aquesta<\/li>\n<\/ul>\n

    [\/vc_column_text][vc_empty_space][vc_column_text]Aleshores, podem prendre carbohidrats a la nit? S\u00ed! Sempre que siguin de bona qualitat i gestionant les quantitats en funci\u00f3 de les nostres caracter\u00edstiques personals: sexe, edat, activitat f\u00edsica, patologies\u2026etc. Pots perdre pes igualment, comprovat! Tamb\u00e9, llevat que facis exercici f\u00edsic d’intensitat moderada-alta a la tarda nit o al mat\u00ed seg\u00fcent, pots canviar la quantitat de carbohidrats per greixos saludables.[\/vc_column_text][vc_empty_space][vc_column_text]Adem\u00e1s, debemos tener en cuenta que una cena completa es aquella que incluya al menos verduras u hortalizas y prote\u00ednas. Deber\u00edamos acompa\u00f1arla de alguna fuente de grasas saludables o de alimentos ricos en almidones. Pero evitando as\u00ed que la base del plato sea los almidones, solo acompa\u00f1ando nuestro plato con una peque\u00f1a cantidad, (en caso de que sea necesario).[\/vc_column_text][vc_empty_space][vc_column_text]Tamb\u00e9 podem incloure aliments que ajudin a la s\u00edntesi de melatonina per facilitar la conciliaci\u00f3 i la qualitat del son. Com, per exemple:<\/p>\n

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    • Aliments rics en tript\u00f2fan: llegums i cereals integrals (soja, civada, arr\u00f2s integral, cigr\u00f3), fruita (el pl\u00e0tan sobretot), ou, carns blanques, peix blau, llet, fruits secs i llavors (s\u00e8sam, pipes de carbassa i pipes de gira-sol.<\/li>\n
    • Aliments rics en Magnesi: llegums i cereals integrals, verdures de fulla verda, fruits secs i llavors.<\/li>\n
    • Aliments rics en vitamina B6: peix, carn, llegums, cereals integrals, ou, fruits secs i llavors.<\/li>\n<\/ul>\n

      [\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

      [vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][vc_column_text]Per comen\u00e7ar, l’ideal \u00e9s que hi hagi productes de proximitat i de temporada, sent un sopar lleuger per\u00f2 equilibrat. Podr\u00edem basar-nos en el M\u00e8tode de Plat o Plat de Harvard per saber la composici\u00f3 del nostre sopar. Aquest…<\/p>\n","protected":false},"author":25,"featured_media":20008,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[875],"tags":[533,546],"class_list":["post-20013","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dietetica-i-nutricio","tag-dieta-ca-2","tag-dietetica-y-nutricion"],"yoast_head":"\nQuin sopar avui? 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