{"id":5225,"date":"2015-03-20T15:23:20","date_gmt":"2015-03-20T15:23:20","guid":{"rendered":"https:\/\/www.bioecoactual.com\/2015\/03\/20\/menjar-sa-esta-be-pero-et-mous-prou\/"},"modified":"2018-02-02T12:21:47","modified_gmt":"2018-02-02T10:21:47","slug":"menjar-sa-esta-be-pero-et-mous-prou","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2015\/03\/20\/menjar-sa-esta-be-pero-et-mous-prou\/","title":{"rendered":"Menjar sa est\u00e0 b\u00e9 per\u00f2… Et mous prou?"},"content":{"rendered":"

<\/a><\/strong>Qu\u00e8 vol dir menjar sa?<\/strong><\/p>\n

Est\u00e0 cient\u00edficament demostrat que una alimentaci\u00f3 basada en aliments d’origen vegetal, sempre i quan estigui ben planificada, no nom\u00e9s \u00e9s saludable, sin\u00f3 que tamb\u00e9 ajuda a prevenir certes malalties cr\u00f2niques que s\u00f3n comuns en l’actualitat.<\/p>\n

Aquest tipus d’alimentaci\u00f3 ajuda a prevenir el c\u00e0ncer (sobretot el de mama i el de c\u00f2lon), les malalties del cor (ja que \u00e9s una dieta baixa en greixos saturats i sense colesterol) i l’aparici\u00f3 de la diabetis tipus II i, al mateix temps, ajuda a regular la pressi\u00f3 arterial, a controlar els nivells de gluc\u00e8mia (sucre) en sang i evita la formaci\u00f3 de c\u00e0lculs renals.<\/p>\n

<\/p>\n

Aix\u00ed ho corrobora l’OMS<\/a>:<\/p>\n

\u00abDes de fa molts anys se sap que la dieta t\u00e9 una import\u00e0ncia crucial com a factor de risc de malalties cr\u00f2niques. \u00c9s evident que des de mitjan segle XX el m\u00f3n ha sofert grans canvis que han repercutit enormement en el r\u00e8gim alimentari, primer a les regions industrials i, m\u00e9s recentment, en els pa\u00efsos en desenvolupament. Les dietes tradicionals, basades en gran part en aliments d’origen vegetal, han estat reempla\u00e7ades r\u00e0pidament per dietes molt energ\u00e8tiques, amb un alt contingut en greixos i constitu\u00efdes principalment per aliments d’origen anima<\/i>l.\u00bb<\/i><\/p>\n

\"LOGO<\/a><\/strong>Aix\u00ed doncs, menjar sa o de manera saludable significa alimentar-se de manera que es mantingui o es millori la salut del nostre organisme.<\/p>\n

Per assolir aquest objectiu, la nostra alimentaci\u00f3 hauria de basar-se en aliments d’origen vegetal; \u00e9s a dir, llegums, verdures, fruites, cereals integrals i greixos de bona qualitat com els dels fruits secs, l’alvocat i l’oli d’oliva.<\/p>\n

I\u2026 Aix\u00f2 \u00e9s tot?<\/strong><\/p>\n

Per estar saludable no n’hi ha prou amb menjar equilibrat, ni amb alimentar \u2013se segons el yin i el yang, ni amb ser ovo-lacto-vegetari\u00e0, ni amb portar una dieta mediterr\u00e0nia, ni amb ser veg\u00e0, ni amb ser tot l\u2019 ecol\u00f2gic del m\u00f3n. Per conservar i augmentar la nostra salut, \u00e9s molt important \u00abmoure l’esquelet\u00bb, \u00e9s a dir, fer exercici f\u00edsic de forma regular.<\/p>\n

En aix\u00f2 l’OMS tamb\u00e9 est\u00e0 d’acord.<\/p>\n

\u00abNo obstant aix\u00f2, l’alimentaci\u00f3, tot i que \u00e9s fonamental per a la prevenci\u00f3, \u00e9s nom\u00e9s un dels factors de risc. La inactivitat f\u00edsica, ara reconeguda com un determinant cada vegada m\u00e9s important de la salut, \u00e9s el resultat d’un canvi progressiu cap a formes de vida m\u00e9s sedentaris, tant en els pa\u00efsos en desenvolupament com en els industrialitzats. […] La combinaci\u00f3 d’aquests i altres factors de risc, com el consum de tabac, t\u00e9 probablement un efecte acumulatiu, o fins i tot multiplicador, que pot accelerar la propagaci\u00f3 de l’epid\u00e8mia<\/strong> de malalties cr\u00f2niques en els pa\u00efsos en desenvolupament.\u00bb<\/i><\/p>\n

Epid\u00e8mia? No estaran exagerant?<\/strong><\/p>\n

Lamentablement no. O, almenys, no ho sembla. M\u00e9s de la meitat de la poblaci\u00f3 mundial \u00e9s sedent\u00e0ria, \u00e9s a dir, que no realitza l’activitat f\u00edsica necess\u00e0ria per obtenir uns bons beneficis per a la salut. Aix\u00f2 \u00e9s bastant preocupant ja que l’exercici f\u00edsic regular:<\/p>\n

– Redueix el risc d’hipertensi\u00f3, cardiopatia coron\u00e0ria, accident cerebrovascular, diabetis, c\u00e0ncer de mama i de c\u00f2lon, depressi\u00f3 i caigudes.
– Millora la salut \u00f2ssia i funcional.
– \u00c9s un determinant clau de la despesa energ\u00e8tica, una cosa fonamental per al control del pes.<\/p>\n

Les dades pel que fa al sedentarisme s\u00f3n comprensibles at\u00e8s que la majoria de la poblaci\u00f3 porta un ritme de vida molt accelerat i no t\u00e9 temps per fer exercici. Si no t\u00e9 ni temps per cuinar, com se suposa que trobarem temps per anar al gimn\u00e0s?<\/p>\n

El teu gimn\u00e0s est\u00e0 on tu vulguis<\/strong><\/p>\n

Fer exercici es pot fer pr\u00e0cticament en qualsevol lloc i no cal cap m\u00e0quina especial per fer peses ni res per l’estil. A m\u00e9s, per notar els beneficis de l’exercici f\u00edsic, el nostre cos, per sort, es conforma amb molt poc. Analitzem algunes situacions quotidianes\u2026<\/p>\n

\"comer<\/a><\/strong><\/p>\n

Agafes l’ascensor? Agafes el transport p\u00fablic per a trajectes curts? Utilitzes el int\u00e8rfon de casa teva?<\/p>\n

Si la resposta a algunes d’aquestes preguntes \u00e9s SI, vol dir que no est\u00e0s traient profit al gimn\u00e0s gratu\u00eft del teu barri, poble o ciutat.<\/p>\n

Amb nom\u00e9s fer 30min d’activitat f\u00edsica moderada 5 dies a la setmana \u00e9s suficient (150min setmanals). La majoria de les persones passa m\u00e9s temps veient la tele o mirant el Facebook.<\/p>\n

Per\u00f2 el nostre cos ens ho posa m\u00e9s f\u00e0cil encara! No cal estar 30min seguits fent exercici, sin\u00f3 que ens podem distribuir el temps com vulguem. Quin xollo!<\/p>\n

Podem caminar a pas r\u00e0pid uns 10min per anar a la feina, dedicar 5min m\u00e9s a pujar i baixar les escales del nostre edifici, ocupar uns altres 5min m\u00e9s a baixar a obrir la porta del portal en lloc d’utilitzar el int\u00e8rfon i, finalment, baixar dues parades de metro abans de la nostra destinaci\u00f3 i aix\u00ed gaudir de 10min m\u00e9s per caminar.<\/p>\n

De tota manera, si organitzem b\u00e9 el nostre temps, sempre es pot trobar una estona per anar a caminar, a c\u00f3rrer o per buscar una activitat f\u00edsica que ens motivi al gimn\u00e0s.<\/p>\n

1 + 1 = 2<\/strong><\/p>\n

Hem vist que al menjar de forma saludable, \u00e9s a dir, basant la nostra alimentaci\u00f3 en aliments d’origen vegetal, tenim menys riscos de patir malalties cardiovasculars, diabetis tipus II i alguns tipus de c\u00e0ncer. Quina coincid\u00e8ncia, s\u00f3n els mateixos beneficis que podem obtenir realitzant exercici f\u00edsic moderat!<\/p>\n

ALIMENTACI\u00d3 SALUDABLE + EXERCICI F\u00cdSIC = 2 VEGADES M\u00c9S SALUT<\/p>\n

Actualment, els aliments tenen menys vitamines i minerals perqu\u00e8 el s\u00f2l est\u00e0 cada vegada m\u00e9s empobrit, la qual cosa repercuteix directament en la composici\u00f3 nutricional del menjar que acaba a la nostra taula.<\/p>\n

\u00c9s per aquest motiu que moltes persones es poden beneficiar a l’hora de prendre determinats suplements, sobretot, si no es dedica el temps suficient a planificar l’alimentaci\u00f3 o no tenen prou coneixements per fer-ho.<\/p>\n

M’he tornat a refredar…<\/strong><\/p>\n

Si ets una persona que es refreda sovint o a la que li costa molt recuperar-se  d’un refredat, segurament notar\u00e0s una notable millora tant en la freq\u00fc\u00e8ncia com en la gravetat dels refredats si prens un suplement de zinc *.<\/p>\n

El zinc \u00e9s un mineral que es troba en totes les c\u00e8l\u00b7lules del cos. De fet, \u00e9s el segon mineral m\u00e9s abundant en el nostre organisme. Juga un paper molt important perqu\u00e8 el nostre sistema immunitari (de defensa) funcioni correctament, ja que participa en la divisi\u00f3, en el creixement de les c\u00e8l\u00b7lules i en la cicatritzaci\u00f3 de les ferides.<\/p>\n

En una recent revisi\u00f3 de diversos estudis cient\u00edfics es va arribar a la seg\u00fcent conclusi\u00f3:<\/p>\n

– Prendre suplements de zinc durant, almenys, 5 mesos, pot reduir el risc de refredat.
– Prendre suplements de zinc 24 hores despr\u00e9s de l’aparici\u00f3 dels s\u00edmptomes pot reduir, tant la durada del refredat, com la intensitat d’aquests s\u00edmptomes.<\/p>\n

* \u00c9s important prendre suplements seguint les indicacions d’un professional de la salut.<\/em><\/p>\n

Per a consultar les fonts pots visitar: www.dietistasvegetarianos.com<\/a>
Autor: Jordi Galisteo, dietista<\/strong><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Què vol dir menjar sa? Està científicament demostrat que una alimentació basada en aliments d’origen vegetal, sempre i quan estigui ben planificada, no només és saludable, sinó que també ajuda a prevenir certes malalties cròniques que són comuns en l’actualitat. Aquest tipus d’alimentació ajuda a prevenir el càncer (sobretot el de mama i el de […]<\/p>\n","protected":false},"author":3,"featured_media":5220,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7178,7179,7166],"tags":[134,3511,3510,3512],"class_list":["post-5225","post","type-post","status-publish","format-standard","has-post-thumbnail","category-complements-alimentaris","category-cura-personal","category-nutricio","tag-comer","tag-mueves","tag-sano","tag-suficiente"],"yoast_head":"\nMenjar sa est\u00e0 b\u00e9 per\u00f2... 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