{"id":322,"date":"2016-02-26T22:27:47","date_gmt":"2016-02-26T22:27:47","guid":{"rendered":"http:\/\/trucos.com\/uncategorized\/consejos-para-una-despensa-basica-para-adelgazar\/"},"modified":"2016-02-26T22:27:47","modified_gmt":"2016-02-26T22:27:47","slug":"consells-per-a-un-rebost-basic-per-aprimar-se","status":"publish","type":"post","link":"https:\/\/trucos.com\/ca\/dieta\/consells-per-a-un-rebost-basic-per-aprimar-se\/","title":{"rendered":"Consells per a un rebost b\u00e0sic per aprimar-se"},"content":{"rendered":"<p>Sempre llegim articles sobre el que haur\u00edem de menjar i el que no i ens perdem davant de tanta informaci\u00f3. Simplificarem-ho i categoritzarem els aliments, veur\u00e0s com \u00e9s de senzill menjar sense passar gana i aprimar-se!<\/p>\n<h2>Carbohidrats<\/h2>\n<p>Tamb\u00e9 anomenats hidrats de carboni, sac\u00e0rids, gl\u00facids i sucres. Sembla que les dietes de moda els odien per\u00f2 no s\u00f3n els nostres enemics si sabem fer-los servir correctament i en la seva justa mesura. \u00c9s la categoria amb qu\u00e8 hem de tenir m\u00e9s cura en realitat i no en les <strong>greixos<\/strong> com es creia fins ara. Sempre mira les etiquetes com et d\u00e8iem a <a href=\"\/ca\/dieta\/trucos-para-perder-peso-de-forma-duradera\/\" title=\"Consells per perdre pes de forma duradora\">consells per perdre pes de forma duradora<\/a><strong> <\/strong>i molt de compte amb els sucres afegits.<\/p>\n<ul style=\"list-style-type:circle\">\n<li>\n<p>No han de faltar a la cistella; flocs de civada, patata, moniato, quinoa, llegums, pans i pastes integrals d&#039;espelta, s\u00e8gol, civada\u2026 (qualsevol cereal i si pots evitar el blat, millor), fruites i verdures fresques.<\/p>\n<\/li>\n<\/ul>\n<h2>Llet i derivats<\/h2>\n<p>Intenta estirar llets vegetals com la d&#039;arr\u00f2s o civada, i redueix tot el que puguis els lactis de vaca. No et tornis boig amb prendre&#039;ls sencers o <strong>desnatats<\/strong>; simplement modera&#039;ls el que puguis ja que els lactis no ens aporten res positiu i produeixen inflamacions intestinals i intoler\u00e0ncies. Si els prendr\u00e0s no passis 2 racions al dia (150 ml de llet i 1 iogurt per exemple).<\/p>\n<h2>Prote\u00efnes<\/h2>\n<p>Fonamentals principalment per \u201cconstruir\u201d el nostre cos; p\u00e8l, ossos, m\u00fasculs\u2026 Escull el producte natural i el m\u00ednim processat possible; res d&#039;hamburgueses preparades (que et piqui la carn el teu carnisser), res de salsitxes ni <strong>embotits<\/strong> (s\u00ed pernil serr\u00e0 o cuit i pit de gall dindi i pollastre)<\/p>\n<ul style=\"list-style-type:circle\">\n<li>\n<p>No han de faltar a la cistella; tots els peixos, carn i ous.<\/p>\n<\/li>\n<\/ul>\n<h2>Greixos<\/h2>\n<p>Oblida&#039;t que s\u00f3n l&#039;enemic i perd-los la por. La moderaci\u00f3 \u00e9s la clau. \u00c9s cert que s\u00f3n <strong>m\u00e9s cal\u00f2riques<\/strong> que les prote\u00efnes i hidrats per\u00f2 el nostre cos les necessita i t&#039;ajudaran paradoxalment a desfer-te de l&#039;exc\u00e9s de michelines.<\/p>\n<ul style=\"list-style-type:circle\">\n<li>Fruits secs<\/li>\n<li>Oli d&#039;oliva i de coco<\/li>\n<li>Alvocat<\/li>\n<\/ul>\n<p><img decoding=\"async\" alt=\"En un rebost b\u00e0sic per aprimar-se no hi poden faltar els productes naturals.\" src=\"\/media\/upload\/2016\/02\/26\/imagen-articulo-2-interior.jpg\" style=\"width:100%\" title=\"En un rebost b\u00e0sic per aprimar-se no hi poden faltar els productes naturals.\" \/><\/p>\n<h2>El que has de tenir clar<\/h2>\n<p>El que \u00e9s fonamental \u00e9s que tinguis cura de la manera de cuinar els productes escollint les formes m\u00e9s saludables; papillota, rostides, cuites, a la planxa\u2026res de <strong>fregits<\/strong> o arrebossats.<\/p>\n<p>El que hem d&#039;entendre \u00e9s que els productes naturals no ens engreixaran. S\u00f3n els productes processats, sucre afegit i els <strong>excessos<\/strong> els responsables dels quilos de m\u00e9s.<\/p>\n<p>Hem d&#039;ajustar les quantitats a les nostres necessitats i menjar fins a sentir-nos saciats per\u00f2 no per gola i fins i tot sentir que no ens podem moure. El m\u00e9s prec\u00eds seria consultar amb un <strong>nutricionista<\/strong> que ens indiqu\u00e9s quines s\u00f3n les quantitats PER A NOSALTRES I ELS NOSTRES OBJECTIUS que aquesta \u00e9s la clau.&nbsp;<\/p>\n<p>Les quantitats d&#039;una dona sedent\u00e0ria de 1,60 que pesa 55 kg que busca perdre pes no \u00e9s la mateixa que la d&#039;una dona activa d&#039;1,75 que pesi 70 que busqui perdre greix i guanyar m\u00fascul\u2026o d&#039;un bomber que mesuri 1 ,95 i pesi 100 kg i es vulgui mantenir.<\/p>\n<p>Hi ha calculadores en l\u00ednia que t&#039;ajuden a calcular els teus macronutrients ideals per a les teves caracter\u00edstiques f\u00edsiques i estil de vida que us explicarem en propers articles, per\u00f2 com a punt de partida us donar\u00e9 uns exemples generals:<\/p>\n<p>Cadascuna de les 3 <strong>menjars principals<\/strong> ha de tenir carbohidrats + prote\u00efnes + greixos<\/p>\n<ul>\n<li>Entre 120 i 200 gr de prote\u00efnes<\/li>\n<li>Verdures al gust<\/li>\n<li>Entre 30 i 60 gr en sec de pasta, arr\u00f2s, llegums\u2026 o si vols 1 fruita de postres.<\/li>\n<li>Una daquestes opcions de greixos; 1 culleradeta d&#039;oli, 1\/3 d&#039;alvocat, uns 20 gr de fruita seca.<\/li>\n<\/ul>\n<p>Fes un <strong>piscolabis<\/strong> a mig mat\u00ed i un altre a mitja tarda reduint a la meitat les quantitats.<\/p>\n<p>Sempre tingues a m\u00e0 aquesta llista de productes i tracta de cuinar per a diversos dies per no estirar de productes que no et convenen quan est\u00e0s mancat de temps.<\/p>\n<p>Com et vaig comentar abans, aix\u00f2 \u00e9s nom\u00e9s un punt de partida amb puntualitzacions generals, veurem en un article monogr\u00e0fic com calcular les teves pr\u00f2pies quantitats i ajustar-les als teus objectius particulars (reducci\u00f3 de greix, manteniment o augment de massa muscular) i al teu estil de vida.<\/p>","protected":false},"excerpt":{"rendered":"<p>Busques una llista de la compra perqu\u00e8 s\u00e0pigues totes les coses que hauries de tenir a m\u00e0 a la teva cuina per perdre pes?<\/p>","protected":false},"author":2,"featured_media":236,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31],"tags":[57],"class_list":["post-322","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta","tag-bienestar"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - 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