{"id":26999,"date":"2019-07-04T08:02:56","date_gmt":"2019-07-04T06:02:56","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=26999"},"modified":"2020-06-24T13:31:19","modified_gmt":"2020-06-24T11:31:19","slug":"engreixa-la-fruita","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2019\/07\/04\/engreixa-la-fruita\/","title":{"rendered":"Engreixa la fruita?"},"content":{"rendered":"

Quants dubtes al voltant de la fruita<\/strong>, definitivament un dels tresors m\u00e9s saludables que ens regala la natura. A l’estiu ve molt de gust, per\u00f2 cal anar amb compte. Engreixa la fruita? <\/strong>El que passa \u00e9s que, quan intentem treure’ns quilos de sobre, alguns aliments, per m\u00e9s saludables que siguin, s’ha d’aprendre a prendre’ls. Aqu\u00ed us dono tres consells perqu\u00e8 pugueu seguir gaudint de la fruita i beneficiar-vos dels seus avantatges nutricionals, sense por ni culpa.<\/p>\n

<\/p>\n

\"\u00bfEngorda<\/p>\n

Engreixa la fruita? #1. Millor sencera que en suc<\/h3>\n

La ra\u00f3 \u00e9s molt senzilla. Quan fem un suc, li traiem a la fruita una part molt interessant: la fibra. Aquesta ser\u00e0 la responsable que els seus sucres passin al torrent sanguini de manera m\u00e9s controlada, a poc a poc, i no de cop, com succeeix quan prenem la fruita en forma de suc. La fibra<\/strong>, a m\u00e9s, ser\u00e0 interessant per millorar la composici\u00f3 de la microbiota intestinal, i ja sabeu que aix\u00f2 \u00e9s molt important si volem perdre pes. Un altre avantatge fonamental de la fruita sencera \u00e9s que aconseguirem m\u00e9s sacietat i, encara m\u00e9s, amb la fibra resultar\u00e0 molt m\u00e9s f\u00e0cil desocupar amb regularitat.<\/p>\n

Els batuts, tot i que s\u00ed contenen la fibra de la fruita, no necessiten ser mastegats i aix\u00f2 \u00e9s un desavantatge en relaci\u00f3 a la fruita sencera, ja que la masticaci\u00f3 activa la digesti\u00f3 i \u00e9s una gran aliada per la p\u00e8rdua de pes.<\/p>\n

#2. Menjar-la acompanyada<\/h3>\n

A la fruita \u00e9s interessant acompanyar-la amb aliments rics en prote\u00efnes i greixos<\/strong>, per exemple, un grapat de fruits secs. Per dos motius: d’una banda, perqu\u00e8 evitarem un pic insul\u00ednic pel fet que -de nou- els sucres de la fruita s\u00f3n “segrestats” i travessen m\u00e9s lentament la barrera intestinal, i de l’altra, perqu\u00e8 aquesta fruita resultar\u00e0 molt m\u00e9s saciant i ens permetr\u00e0 arribar amb calma al seg\u00fcent \u00e0pat. En relaci\u00f3 als hidrats de carboni, la prote\u00efna i el greix s\u00f3n macronutrients amb una capacitat de saciar molt\u00edssim m\u00e9s llarga en el temps.<\/p>\n

El coco en escates \u00e9s una excel\u00b7lent alternativa de snack saludable, molt pr\u00e0ctica i deliciosa, que satisf\u00e0 i alhora alleuja aquestes \u00e0nsies per menjar<\/p><\/blockquote>\n

#3. Escollir les de menor IG<\/h3>\n

L’\u00cdndex Gluc\u00e8mic (IG) \u00e9s un par\u00e0metre que mesura amb quina velocitat i en quina quantitat els hidrats de carboni d’un aliment arriben a la sang en forma de glucosa. Com no ens interessen les pujades abruptes de sucre en sang, conv\u00e9 optar per aquelles fruites amb menor IG, per exemple, l’alvocat, els fruits del bosc, els c\u00edtrics i el coco<\/strong>.<\/p>\n

El coco, a m\u00e9s, t\u00e9 un gran avantatge respecte a les altres i \u00e9s la pres\u00e8ncia dels seus \u00e0cids grassos de cadena mitjana o \u00e0cid l\u00e0uric, un greix saturat que ha demostrat ser molt efectiu per a la crema de greix i activaci\u00f3 metab\u00f2lica, a m\u00e9s de prevenir el risc cardiovascular. Tamb\u00e9, com cal mastegar-lo bastant, \u00e9s un bon recurs per a aquells moments en qu\u00e8 tenim aquestes t\u00edpiques “ganes de menjar alguna cosa”. El format d’escates \u00e9s una excel\u00b7lent alternativa de snack saludable, molt pr\u00e0ctica i deliciosa, que satisf\u00e0 i alhora alleuja aquestes \u00e0nsies per menjar.<\/p>\n

Engreixa la fruita? #Bonus. Recordeu que les fruites no s\u00f3n verdures<\/h3>\n

\u00c9s a dir que, a difer\u00e8ncia d’aquelles, les fruites tenen calories i sucres i la seva ingesta ha de ser controlada<\/strong>. I, per tant, s’han de prendre amb moderaci\u00f3, sobretot si l’objectiu \u00e9s perdre pes. Si volem beneficiar-nos de les seves vitamines, minerals, antioxidants, aigua i fibra, amb dues o tres peces de fruita per dia tindrem una bona dosi, sense risc de excedir-nos. Aix\u00f2, per\u00f2, dependr\u00e0 en gran mesura de l’activitat f\u00edsica. I, per descomptat, sempre ser\u00e0 m\u00e9s interessant una fruita com snack que qualsevol producte processat ric en farines i greixos insans.<\/p>\n

RECOMANAT PER
\nTria b\u00e9, tria productes Sol Natural<\/a><\/strong>
\n<\/a><\/p>\n

\"Sol<\/a><\/p>\n

Autora:<\/strong> Pilar Rodrig\u00e1\u00f1ez, T\u00e8cnica Superior en Diet\u00e8tica.<\/p>\n

Bio Eco Actual<\/strong>,\u00a0el teu mensual 100% ecol\u00f2gic<\/em>
\nLlegir<\/strong>\u00a0Bio Eco Actual Juliol-Agost 2019<\/a><\/strong><\/p>\n

Subscriu-te<\/a>\u00a0a la Newsletter i rep cada mes Bio Eco Actual gratis al teu correu<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Quants dubtes al voltant de la fruita, definitivament un dels tresors més saludables que ens regala la natura. A l’estiu ve molt de gust, però cal anar amb compte. Engreixa la fruita? El que passa és que, quan intentem treure’ns quilos de sobre, alguns aliments, per més saludables que siguin, s’ha d’aprendre a prendre’ls. Aquí […]<\/p>\n","protected":false},"author":419,"featured_media":37440,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166],"tags":[],"class_list":["post-26999","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio"],"yoast_head":"\nEngreixa la fruita? - Nutrici\u00f3 i Consells Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"Quants dubtes al voltant de la fruita, un dels tresors m\u00e9s saludables que ens regala la natura. 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