{"id":4721,"date":"2015-02-02T17:14:36","date_gmt":"2015-02-02T17:14:36","guid":{"rendered":"https:\/\/www.bioecoactual.com\/2015\/02\/02\/consells-per-un-esmorzar-saludable-per-esther-baena-dietista\/"},"modified":"2017-03-31T17:57:02","modified_gmt":"2017-03-31T17:57:02","slug":"consells-per-un-esmorzar-saludable-per-esther-baena-dietista","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2015\/02\/02\/consells-per-un-esmorzar-saludable-per-esther-baena-dietista\/","title":{"rendered":"Consells per a un esmorzar saludable, per Esther Baena, dietista"},"content":{"rendered":"<p>Molts experts en nutrici\u00f3 coincideixen en que la base d&#8217;una bona alimentaci\u00f3 comen\u00e7a per un esmorzar saludable i \u00e9s que l&#8217;esmorzar hauria de subministrar la quarta part de l&#8217;energia de tot el dia.<\/p>\n<p>  <!--more-->  <\/p>\n<p>S\u00f3n diversos els estudis que parlen sobre el paper de l&#8217;esmorzar. D&#8217;una banda, pel que fa al tractament de l&#8217;obesitat, en qu\u00e8 es confirma que esmorzar est\u00e0 directament relacionat amb reduir el greix corporal aix\u00ed com amb deixar de picar fora dels \u00e0pats principals. Aix\u00ed doncs, saltar-se&#8217;l pot influir negativament en el tractament de l&#8217;obesitat.<\/p>\n<p><a target=\"_blank\" href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2015\/02\/que_comer.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\" alignright size-full wp-image-4719\" style=\"margin: 5px 5px 5px 10px; float: right;\" alt=\"que comer\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2015\/02\/que_comer.jpg\" height=\"217\" width=\"285\" \/><\/a>D&#8217;altra banda, una altra s\u00e8rie d&#8217;estudis publicats per <i>Harvard Heart Letter<\/i> relacionen l&#8217;esmorzar amb una reducci\u00f3 significativa de les malalties relacionades amb el cor, els accidents cerebrovasculars i la diabetis tipus 2.<\/p>\n<p><strong>En qu\u00e8 consisteix un esmorzar saludable?<\/strong><\/p>\n<p>Perqu\u00e8 un esmorzar sigui saludable ha d&#8217;aportar una s\u00e8rie de nutrients de forma equilibrada. Vegem quins:<\/p>\n<p>&#8211; <strong>Aliments rics en calci<\/strong> com les llets i iogurts vegetals fortificats amb calci, el tahini integral, les llavors de rosella o de s\u00e8sam, les ametlles, etc.<br \/> &#8211; <strong>Cereals integrals <\/strong>com el blat, l&#8217;espelta, el kamut, el s\u00e8gol, la civada, l&#8217;ordi, el mill, l&#8217;arr\u00f2s o la quinoa, el pa fet amb llevat de massa mare, cereals sense sucre tipus musli, flocs de cereals, etc.<br \/> &#8211;<strong> Greixos <\/strong>saludables procedents de fruits secs, llavors de lli triturades, cremes de fruits secs o llavors, alvocat, oli d&#8217;oliva verge o de lli, etc.<br \/> &#8211; <strong>Fruites <\/strong>de temporada. Ara \u00e9s el moment de la taronja, el caqui, la xirimoia, la magrana, el kiwi, la mandarina, la poma, la pera, l&#8217;aranja, el pl\u00e0tan, etc.<br \/> &#8211; <strong>Fruita deshidratada<\/strong> trossejada com les figues seques, les panses, les orellanes, etc.<br \/> &#8211; <strong>Altres<\/strong>: germen de blat, llevat nutricional, etc.<\/p>\n<p><strong>I&#8230; Qu\u00e8 no seria un esmorzar saludable?<\/strong><\/p>\n<p>Un esmorzar basat en:<\/p>\n<p>&#8211; Cereals d&#8217;esmorzar processats, desaconsellats pel seu alt contingut tant en sucres <strong>afegits i refinats<\/strong> (xarop de glucosa, fructosa, mel, etc.), com en sodi i greixos saturats.<br \/> &#8211; Aliments grassos i rics en colesterol com la mantega, els embotits, els ous, la cansalada, etc.<br \/> &#8211; Pastisseria industrial com les ensa\u00efmades, els donuts, etc.<br \/> &#8211; Sucs i begudes industrials riques en sucres.<br \/> &#8211; Pans blancs fets amb llevat de r\u00e0pida fermentaci\u00f3.<\/p>\n<p><strong>Consells saludables:<\/strong><\/p>\n<p>&#8211; Donar prefer\u00e8ncia a aliments ecol\u00f2gics i de temporada.<br \/> &#8211; Llegir detingudament les etiquetes.<br \/> &#8211; Triar aliments poc processats.<\/p>\n<p><strong>Alguns exemples:<\/strong><\/p>\n<p>&#8211; Un bol d&#8217;arr\u00f2s integral amb llet de soja fortificada amb calci, una pe\u00e7a de fruita trossejada, un grapat de nous i una cullerada de postres de llavors de lli m\u00f2ltes.<br \/> &#8211; Batut de llet de soja fortificada amb calci amb un iogurt de soja, una taronja, un pl\u00e0tan i un grapat d&#8217;anacards.<br \/> &#8211; Caf\u00e8 de torrat natural amb llet de soja fortificada amb calci i torrades de pa integral de massa mare amb crema de cacauet sense sucre i kiwi laminat.<br \/> &#8211; Bol de muesli amb llet de soja fortificada amb calci, una poma i un grapat d&#8217;ametlles.<\/p>\n<p>Per consultar les fonts podeu visitar&nbsp;<a target=\"_blank\" href=\"http:\/\/www.dietistasvegetarianos.com\/\"><strong>www.dietistasvegetarianos.com<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Molts experts en nutrici&oacute; coincideixen en que la base d&rsquo;una bona alimentaci&oacute; comen&ccedil;a per un esmorzar saludable i &eacute;s que l&rsquo;esmorzar hauria de subministrar la quarta part de l&rsquo;energia de tot el dia.<\/p>\n","protected":false},"author":3,"featured_media":3119,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166],"tags":[865,3260,2855,1508,1507],"class_list":["post-4721","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio","tag-baena","tag-desayuno","tag-diestista","tag-esther","tag-saludable"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - 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