{"id":1876,"date":"2015-12-24T08:00:05","date_gmt":"2015-12-24T07:00:05","guid":{"rendered":"https:\/\/www.activasalut.com\/ca\/?p=1876"},"modified":"2015-12-23T10:43:55","modified_gmt":"2015-12-23T09:43:55","slug":"compensar-durante-las-fiestas-navidenas","status":"publish","type":"post","link":"https:\/\/www.activasalut.com\/ca\/compensar-durante-las-fiestas-navidenas\/","title":{"rendered":"Com compensar els menjars nadalencs"},"content":{"rendered":"<p>El Nadals s\u00f3n \u00e8poques d&#8217;alegria i felicitat per reunir-se en fam\u00edlia i gaudir de bons moments per\u00f2 tamb\u00e9 sin\u00f2nim d&#8217;excessos alimentaris i alcohol i un consum d&#8217;aliments que no solem menjar durant la resta de l&#8217;any, rics en greixos i sucres.<!--more--> Aquests excessos perduren al llarg de dues setmanes i aix\u00f2 comporta ineludiblement un augment de pes i sensaci\u00f3 d&#8217;inflor i cremors. Habitualment aquests menjars solen compondre&#8217;s d&#8217;un complet <strong>aperitiu<\/strong>, <strong>primers plats<\/strong> (brous, marisc, etc,.) i uns <strong>segons plats<\/strong> copiosos (carns farcides, peixos, canelons,\u2026). A m\u00e9s d\u2019aix\u00f2 cal afegir-li l&#8217;acompanyament de refrescs, vins, caves,\u2026 que augmenten en gran mesura el consum de sucres. No cal oblidar-se a m\u00e9s, de les <strong>postres<\/strong> (pastissos, cremes, bescuits), i finalment una extensa <strong>sobretaula <\/strong>de torrons, massapans, polvorons i dol\u00e7os en general, a m\u00e9s de licors i altres begudes destil\u00b7lades<\/p>\n<p>Per tot aix\u00f2, el consum de calories pot veure&#8217;s augmentat en <strong>1000-1500 kcal<\/strong> <strong>per cada menjar<\/strong>. A m\u00e9s, normalment se sol disminuir la pr\u00e0ctica d&#8217;exercici f\u00edsic per les vacances i falta de temps ja que ho ocupem als preparatius i a la compra de regals. Aix\u00f2 pot implicar que es produeixi una reserva d&#8217;energia en forma de greix corporal.<\/p>\n<p><strong>CONSELLS PER A UN NADAL SALUDABLE!<\/strong><\/p>\n<ul>\n<li>Controlar la <strong>grand\u00e0ria de les racions<\/strong> en els plats<\/li>\n<li>Introduir algun acompanyament de <strong>verdures o hortalisses<\/strong> en els plats<\/li>\n<li>Vigilar el consum de <strong>begudes alcoh\u00f2liques<\/strong> i <strong>begudes ensucrades<\/strong><\/li>\n<li>Preparar postres que es componguin d&#8217;alguna fruita o fruita seca<\/li>\n<li>Compensar amb algun tipus d&#8217;<strong>activitat f\u00edsica moderada <\/strong>(sortir a caminar a pas lleuger durant 30-45 min, realitzar una taula d&#8217;exercicis a casa)<\/li>\n<\/ul>\n<p><strong> Compensar<\/strong> en aquells <strong>menjars no festius<\/strong> (com l\u2019\u00e0pat del migdia de la Nit de Nadal, el sopar de Nadal o el sopar d&#8217;Any Nou) amb plats de verdures (amanides, cremes verdures) i fruites (pinya, kiwi, mandarines,..) acompanyats d&#8217;un plat proteic, ja que la prote\u00efna ajuda a digerir (metabolitzar) l&#8217;exc\u00e9s de carbohidrats (truita francesa, formatge fresc baix en greixos, filet de pollastre o gall dindi).<\/p>\n<p>Esperem aix\u00ed que passeu unes saludables i entranyables festes en companyia dels vostres \u00e9ssers estimats. Feli\u00e7 Nadal!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El Nadals s\u00f3n \u00e8poques d&#8217;alegria i felicitat per reunir-se en fam\u00edlia i gaudir de bons moments per\u00f2 tamb\u00e9 sin\u00f2nim d&#8217;excessos alimentaris i alcohol i<a class=\"moretag\" href=\"https:\/\/www.activasalut.com\/ca\/compensar-durante-las-fiestas-navidenas\/\">Llegeix m\u00e9s&#8230;<\/a><\/p>\n","protected":false},"author":6,"featured_media":1874,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[625,471],"tags":[752,1211,1212,813,1009,1213,1219,1220,677,1218,1221,1216,1217],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Com compensar els menjars nadalencs<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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