{"id":89466,"date":"2020-04-08T10:06:00","date_gmt":"2020-04-08T10:06:00","guid":{"rendered":"https:\/\/raed.academy\/?p=89466"},"modified":"2020-04-09T18:42:06","modified_gmt":"2020-04-09T18:42:06","slug":"pautes-dalimentacio-per-al-periode-de-confinament","status":"publish","type":"post","link":"https:\/\/raed.academy\/ca\/pautes-dalimentacio-per-al-periode-de-confinament\/","title":{"rendered":"Pautes d’alimentaci\u00f3 per al per\u00edode de confinament"},"content":{"rendered":"

Javier Aranceta<\/strong><\/em><\/a>
\nP<\/em>resident del Comit\u00e8 Cient\u00edfic de la Societat Espanyola de Nutrici\u00f3 Comunit\u00e0ria, President de la Reial Acad\u00e8mia de Medicina del Pa\u00eds Basc-Euskal Herriko Medikuntzaren Errege Akademia i acad\u00e8mic de n\u00famero de la Reial Acad\u00e8mia Europea de Doctors-Barcelona 1914 (RAED)<\/em><\/p>\n

Una alimentaci\u00f3 ben planificada pot ser una eina de gran ajuda en aquesta situaci\u00f3 de pand\u00e8mia mundial produ\u00efda per la irrupci\u00f3 del coronavirus que ha portat la Covid-19 a les nostres vides i al nostre entorn. Per\u00f2 compte, tamb\u00e9 la situaci\u00f3 de confinament i els seus recursos compensatoris pot afavorir el consum d’aliments de poc inter\u00e8s nutricional i elevada c\u00e0rrega energ\u00e8tica, incl\u00f2s el consum elevat de begudes alcoh\u00f2liques i en d’altres casos o simult\u00e0niament, begudes amb alt contingut en sucre.<\/p>\n

Aquest panorama pot fer-se realitat en aquelles persones o llars que no es plantegin un pas endavant sobre les mesures individuals i familiars que es poden consensuar per mantenir de manera proactiva un perfil alimentari global adequat i una agenda d’activitats di\u00e0ries que afavoreixin el manteniment d’un bon estat de salut f\u00edsic i mental.<\/p>\n

Esquema orientatiu de recomanacions aliment\u00e0ries<\/h3>\n

1. Continuar planificant la compra (portar llista de la compra) en funci\u00f3 de men\u00fa que pensem organitzar en els pr\u00f2xims dies.<\/p>\n

2. Podem seguir adquirint els aliments frescos al mercat de proximitat, millor portant nosaltres la nostra pr\u00f2pia borsa o borses i amb la m\u00e0xima seguretat. En cas de necessitat, el sector ha posat en marxa una programaci\u00f3 de servei a domicili per a gent gran, persones que no puguin sortir de casa i fins i tot en el cas que el client sigui personal sanitari. Tamb\u00e9 s’han activat iniciatives de voluntariat i est\u00e0 operativa en molts llocs la compra en l\u00ednia amb servei a domicili, tot i que pot ser que triguin m\u00e9s del que \u00e9s habitual en distribuir-lo.<\/p>\n

3. Dedicar m\u00e9s temps a la cuina per preparar plats saludables i ben elaborats que requereixen temps i gran detall, en el cuinat i tamb\u00e9 en l’emplatat. Si ens entenem b\u00e9 pot ser una activitat familiar col\u00b7laborativa. En cas contrari, o per precauci\u00f3 sanit\u00e0ria, cadascun cuina un dia i ho deixa tot ben net per al dia seg\u00fcent, que li tocar\u00e0 fer de xef a una altra persona diferent.<\/p>\n

4. Fer els \u00e0pats en horaris regulars per mantenir equilibrat el ritme circadi\u00e0. Consumir menys calories i m\u00e9s plats que afavoreixin la sacietat: amanides, arr\u00f2s integral, verdures, maced\u00f2nia de fruites. Planificar tres \u00e0pats principals frugals i alguns refrigeris a base de fruita o iogurt natural sense sucre o infusions.<\/p>\n

5. Fer servir t\u00e8cniques culin\u00e0ries senzilles, poc oli o greix. Preparacions a el vapor, guisats, bullits, forn o papillota.
\nEl bloc proteic millor a base de carns blanques, peixos de temporada, hamburgueses vegetals i ous cuits o truita de verdures.<\/p>\n

6. El bloc proteic millor a base de carns blanques, peixos de temporada, hamburgueses vegetals i ous cuits o truita de verdures.<\/p>\n

7. \u00c9s el moment dels plats de verdura (mongetes verdes, p\u00e8sols, porros, col, carabassa …), els llegums amb verdura i les amanides amb tot tipus d’ingredients (colors molt variats \u00e9s igual a major riquesa nutricional). Amanir amb vinagre de poma, oli d’oliva verge extra, llimona, herbes arom\u00e0tiques i una quantitat de sal molt limitada. En alguns casos ens poden interessar els liquats de verdures o els triturats de verdures i hortalisses fresques.<\/p>\n

8. La fruita \u00e9s un punt essencial que haur\u00edem de complir di\u00e0riament. Preparar un plat de fruita variada per esmorzar, consumir una pe\u00e7a de fruita com refrigeri a mig mat\u00ed, a mitja tarda i sempre que tinguem sensaci\u00f3 de fam fora dels \u00e0pats (unes mandarines, una mica de ra\u00efm, un pl\u00e0tan, una poma, una pera, unes quantes maduixes…).<\/p>\n

9. Incorporar tots els dies una raci\u00f3 de fruits vermells a la nostra dieta (nabius, gerds, mores, groselles). Ens pot quadrar en les amanides o en les racions extra.<\/p>\n

10. Consumir cereals integrals, incl\u00f2s el pa integral de massa mare en les seves diferents varietats. Ara m\u00e9s que mai la fibra \u00e9s un element molt important per evitar el restrenyiment i potenciar l’activitat funcional de la microbiota intestinal.<\/p>\n

11. Afegir en algun moment del dia algun producte fermentat: iogurt natural, quefir, xucrut, etc. i prioritzar la compra de llet o altres productes enriquits amb vitamina D per assegurar la seva cobertura mentre duri aquesta situaci\u00f3 (consultar en cas d’embar\u00e0s).<\/p>\n

12. Aquest esquema alimentari s’hauria de complementar amb dues o tres sessions curtes d’activitat f\u00edsica casolana (15 minuts): passejar pel passad\u00eds o terrassa, no fer servir l’ascensor durant aquests dies, estiraments, bicicleta est\u00e0tica, gimn\u00e0stica respirat\u00f2ria, exercicis de Pilates, ioga, etc.<\/p>\n

\"Dr.

Dr. Javier Aranceta<\/p><\/div>\n

Si a la fi del dia ens hem esfor\u00e7at bastant en cuidar la nostra alimentaci\u00f3, tenir cura dels altres, fer teletreball, llegir o estudiar una estona, fer tasques dom\u00e8stiques, art\u00edstiques o creatives i en especial els per\u00edodes d’activitat f\u00edsica recomanats, ens podem donar un (nom\u00e9s un) petit caprici com a premi o est\u00edmul per la disciplina demostrada: una mica de xocolata negra, una cerveseta (millor sense alcohol) o una copa de vi (nom\u00e9s en adults), un gotet de suc de taronja acabat d’espr\u00e9mer, un grapat de fruits secs, potser un tros de pa de pessic preparat a casa o una gran poma…<\/p>\n

Aquest llarg per\u00edode de confinament pot suposar un risc important en relaci\u00f3 a l’augment de les taxes d’obesitat i sobrep\u00e8s, augment en els factors de risc cardiovascular en funci\u00f3 de la poca cura amb la dieta i l’activitat f\u00edsica i una important casu\u00edstica de casos d’ansietat, depressi\u00f3, insomni, mol\u00e8sties digestives, restrenyiment i sensaci\u00f3 de cames cansades o inflades i disminuci\u00f3 del nostre potencial immunol\u00f2gic de defensa a les infeccions i a altres alteracions importants. La prevenci\u00f3 i la soluci\u00f3 a aquests problemes est\u00e0 en bona mesura a les nostres mans. A poc a poc, dia a dia amb un esquema personal i familiar ben organitzat, les possibilitats de superar aquesta situaci\u00f3 cr\u00edtica amb un estat de salut i forma f\u00edsica adequats seran molt m\u00e9s favorables.<\/p>\n

Riscos evitables afavorits pel confinament<\/h3>\n
    \n
  • Augment de l’exc\u00e9s de pes i obesitat<\/li>\n
  • Augment factors de risc cardiovascular (hipertensi\u00f3, hipercolesterol\u00e8mia, hipertriglicerid\u00e8mia, hipergluc\u00e8mia, \u00e8xtasi ven\u00f3s)<\/li>\n
  • Ansietat<\/li>\n
  • Depressi\u00f3<\/li>\n
  • Restrenyiment<\/li>\n
  • P\u00e8rdua o deteriorament h\u00e0bits alimentaris saludables<\/li>\n
  • Exc\u00e9s d’hores de pantalla<\/li>\n
  • Augment del sedentarisme \/ sedentarisme total<\/li>\n
  • Toxicomanies i alcoholisme<\/li>\n
  • Insomni<\/li>\n<\/ul>\n

    Alteracions del comportament alimentari amb un exc\u00e9s de:<\/h3>\n
      \n
    • Productes ultraprocesados<\/li>\n
    • Precuinats<\/li>\n
    • Productes rics en sal, sucre i greixos saturats o trans<\/li>\n
    • Begudes alcoh\u00f2liques<\/li>\n
    • Begudes ensucrades<\/li>\n
    • Snacks<\/li>\n
    • Llaminadures, llaminadures<\/li>\n
    • Pastisseria industrial<\/li>\n
    • Pica freq\u00fcent d’aliments<\/li>\n<\/ul>\n

      Esquema del pla d’alimentaci\u00f3 per superar amb bon estat nutricional i un millor potencial immunol\u00f2gic el per\u00edode de confinament domiciliari<\/h3>\n
        \n
      • Controlar la c\u00e0rrega d’energia. Menys energia i m\u00e9s valor nutricional<\/li>\n
      • Donar prioritat als vegetals. Amanides variades i plats de verdures<\/li>\n
      • Moment de llegums amb verdures<\/li>\n
      • Moderar la sal i els estimulants<\/li>\n
      • Utilitzar oli d’oliva verge extra i herbes arom\u00e0tiques<\/li>\n
      • Consumir entre 5 i 7 peces de fruita a el dia<\/li>\n
      • Molt important 1 raci\u00f3 di\u00e0ria de fruits vermells<\/li>\n
      • Prioritzar peixos de temporada i carns blanques<\/li>\n
      • Lactis i lactis fermentats sense sucre afegit<\/li>\n
      • Pa integral i cereals de gra sencer<\/li>\n
      • Com a complement als moments de terrassa o balc\u00f3, incorporar un lacti o producte enriquit amb vitamina D en valors diet\u00e8tics<\/li>\n
      • Beure almenys dos litres d’aigua o l\u00edquids saludables a el dia (l’aigua es pot saborizar afegint trossos d’alguna fruita al seu interior)<\/li>\n
      • La dieta es complementar\u00e0 di\u00e0riament amb taules o moments d’activitat f\u00edsica a casa i higiene de la son<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

        Javier Aranceta President del Comit\u00e8 Cient\u00edfic de la Societat Espanyola de Nutrici\u00f3 Comunit\u00e0ria, President de la Reial Acad\u00e8mia de Medicina del Pa\u00eds Basc-Euskal Herriko Medikuntzaren Errege Akademia i acad\u00e8mic de n\u00famero de la Reial Acad\u00e8mia Europea de Doctors-Barcelona 1914 (RAED) Una alimentaci\u00f3 ben planificada pot ser una eina de gran ajuda en aquesta situaci\u00f3 de […]<\/p>\n","protected":false},"author":12,"featured_media":89402,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[268,273],"tags":[],"class_list":["post-89466","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coronavirus-des-del-coneixement","category-salut","et-has-post-format-content","et_post_format-et-post-format-standard"],"yoast_head":"\nPautes d'alimentaci\u00f3 per al per\u00edode de confinament - 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