{"id":22982,"date":"2018-07-27T09:50:43","date_gmt":"2018-07-27T07:50:43","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=22982"},"modified":"2018-07-27T09:51:52","modified_gmt":"2018-07-27T07:51:52","slug":"alimentacio-per-a-nenes-nens-esportistes","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2018\/07\/27\/alimentacio-per-a-nenes-nens-esportistes\/","title":{"rendered":"Alimentaci\u00f3 per a nenes i nens esportistes"},"content":{"rendered":"<p>L&#8217;alimentaci\u00f3 dels nens, nenes i adolescents que fan esport de forma habitual no ha de ser molt diferent a la de la resta de nens, tot i que necessitaran menjar m\u00e9s per cobrir les seves majors demandes d&#8217;energia i nutrients.<br \/>\n<!--more--><\/p>\n<p>La quantitat d&#8217;aliments extra dependr\u00e0 de la gana de cada nen\/a, per\u00f2 en qualsevol cas hem de procurar que prenguin aliments complets, que aportin diversos tipus de nutrients, i evitar els aliments ensucrats, fregits o refinats. Tot i que \u00e9s important que en cada \u00e0pat principal hi hagi un aliment ric en prote\u00efnes, els suplements de prote\u00efnes en pols que fan servir molts esportistes adults no s\u00f3n aconsellables per als nens, excepte en casos excepcionals que s\u2019han de consultar sempre amb un professional.<\/p>\n<p>El dia que els nostres fills tinguin entrenament o competici\u00f3 han de prendre un dels \u00e0pats principals 2-3 hores abans d&#8217;iniciar l&#8217;exercici, per donar temps a una digesti\u00f3 completa. Aquest menjar ser\u00e0 ric en hidrats de carboni d&#8217;absorci\u00f3 lenta (arr\u00f2s o pasta integral, pa integral, quinoa &#8230;) i contenir una raci\u00f3 de prote\u00efnes com tofu, tempeh o seitan, a m\u00e9s d&#8217;una bona quantitat de verdures. \u00c9s millor evitar els aliments grassos, incloent olis (una cullerada per amanir \u00e9s suficient), ja que alenteixen la digesti\u00f3. Entre 30 i 60 minuts abans d&#8217;iniciar l&#8217;exercici podem oferir alguna cosa lleugera (1-2 coquetes d&#8217;arr\u00f2s inflat, 3-4 figues seques o una barreta casolana de civada).<\/p>\n<p>\u00c9s important <strong>mantenir una bona hidrataci\u00f3<\/strong> abans, durant, i despr\u00e9s de l&#8217;esport. Durant l&#8217;exercici els nens han de beure uns glops d&#8217;aigua almenys cada 15 minuts. La millor beguda \u00e9s l&#8217;aigua; cal evitar els refrescs amb sucre o edulcorants i els sucs de fruites. En casos d&#8217;entrenaments o competicions intenses de m\u00e9s d&#8217;1 hora pot ser adequat prendre una beguda isot\u00f2nica.<\/p>\n<blockquote><p>Quant acabi l&#8217;exercici, 1-2 peces de fruita acompanyades de fruits secs s\u00f3n la millor elecci\u00f3<\/p><\/blockquote>\n<p>El pl\u00e0tan \u00e9s ideal ja que aporta sucre de r\u00e0pida absorci\u00f3 i potassi, mineral que es perd en gran quantitat amb la suor. Per als nens que prefereixin seguir bevent, un batut preparat amb fruites, iogurt o llet vegetal i mantega d&#8217;ametlles o de cacauets \u00e9s una opci\u00f3 perfecta.<\/p>\n<p>El sopar en els dies d&#8217;esport consistir\u00e0 en un plat principal, per exemple sopa de mongetes i fideus amb tom\u00e0quet, verdures rostides amb hummus i pesto, hamburgueses de llenties amb patates i verdures; seguit per fruita i si ho desitgen, iogurt o llet vegetal de postres.<\/p>\n<p><strong>Autora:\u00a0<\/strong>Miriam Mart\u00ednez Biarge, Metge Pediatra,\u00a0<a href=\"http:\/\/www.mipediatravegetariano.com\/\" target=\"_blank\" rel=\"noopener\">www.mipediatravegetariano.com<\/a><\/p>\n<p><strong><em>Bio Eco Actual<\/em><\/strong>,<em>\u00a0el teu mensual 100% ecol\u00f2gic<\/em><strong><br \/>\nLlegir\u00a0<a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/06\/BioEcoActual_Juliol_2018.pdf\" target=\"_blank\" rel=\"noopener\">Bio Eco Actual Juliol-Agost 2018<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&rsquo;alimentaci&oacute; dels nens, nenes i adolescents que fan esport de forma habitual no ha de ser molt diferent a la de la resta de nens, tot i que necessitaran menjar m&eacute;s per cobrir les seves majors demandes d&rsquo;energia i nutrients.<\/p>\n","protected":false},"author":1,"featured_media":22980,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166,7167],"tags":[],"class_list":["post-22982","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio","category-nutricio-infantil"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - 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