{"id":193,"date":"2020-01-06T19:53:47","date_gmt":"2020-01-06T17:53:47","guid":{"rendered":"http:\/\/albaribalta.com\/?p=193"},"modified":"2020-07-13T16:48:37","modified_gmt":"2020-07-13T14:48:37","slug":"sucre-i-salut","status":"publish","type":"post","link":"https:\/\/albaribalta.com\/index.php\/2020\/01\/06\/sucre-i-salut\/","title":{"rendered":"Sucre i salut"},"content":{"rendered":"\n<p> El <a href=\"http:\/\/canalsalut.gencat.cat\/ca\/vida-saludable\/alimentacio\/els_aliments\/begudes-ensucrades\/\">sucre<\/a> est\u00e0 relacionat amb una mala qualitat de l&#8217;alimentaci\u00f3, ja que nom\u00e9s ens fa augmentar el nombre total de calories de la nostra dieta i pot substituir el consum d&#8217;aliments m\u00e9s saludables des del punt\u00a0de vista nutricional. A m\u00e9s a m\u00e9s, tamb\u00e9 pot incrementar l&#8217;<strong>exc\u00e9s de pes<\/strong>, <strong>c\u00e0ries <\/strong>dental i <strong>problemes de salut cr\u00f2nics<\/strong>.<br> <br> \ud83d\udd0eLa <a href=\"https:\/\/www.who.int\/nutrition\/publications\/guidelines\/sugar_intake_information_note_es.pdf\">OMS<\/a>(Organizaci\u00f3n Mundial de la Salud)\u00a0ens recomana que no sobrepassem el consum de\u00a0<strong>25g<\/strong>\u00a0de sucres lliures al dia (5 culleradetes de postres o 6 tarrons de sucre).<br> <br>  A continuaci\u00f3 us mostro 4 petits canvis podem fer totes per a comen\u00e7ar reduir el sucre de la nostra alimentaci\u00f3: <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"http:\/\/albaribalta.com\/wp-content\/uploads\/2020\/01\/Petits-canvis-saludables-3-1-1024x1024.png\" alt=\"Canvis saludables per a reduir el sucre\" class=\"wp-image-182\" srcset=\"https:\/\/albaribalta.com\/wp-content\/uploads\/2020\/01\/Petits-canvis-saludables-3-1-1024x1024.png 1024w, https:\/\/albaribalta.com\/wp-content\/uploads\/2020\/01\/Petits-canvis-saludables-3-1-300x300.png 300w, https:\/\/albaribalta.com\/wp-content\/uploads\/2020\/01\/Petits-canvis-saludables-3-1-150x150.png 150w, https:\/\/albaribalta.com\/wp-content\/uploads\/2020\/01\/Petits-canvis-saludables-3-1-768x768.png 768w, https:\/\/albaribalta.com\/wp-content\/uploads\/2020\/01\/Petits-canvis-saludables-3-1.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n<p><!--StartFragment--><\/p>\n\n\n<p> \ud83d\udd38Canviar el&nbsp;Nesquik\/ColaCao&nbsp;(&nbsp;que \u00e9s un 77% sucre) per cacao en pols pur. Escollir una xocolata&nbsp;negre amb el 85% o m\u00e9s de cacau.<br> <br> \ud83d\udd38 Substituir el sucre blanc per fruites dolces com un pl\u00e0tan madur, d\u00e0tils, panses, que a diferencia del sucre blanc, els d\u00e0tils ens aporten fibra \u00e0 ens ajudar\u00e0 a disminuir l&#8217;\u00edndex gluc\u00e8mic, \u00e9s a dir, el sucre s&#8217;absorbir\u00e0 m\u00e9s lentament. Tamb\u00e9 podem utilitzar esp\u00e8cies com la canyella o vainilla.<br> <br> \ud83d\udd38 Substituir els cereals refinats per integrals, ja que s\u00f3n rics en fibra, vitamines del grup B i altres micronutrients que trobem a les capes m\u00e9s exteriors del gra.<br> <br> \ud83d\udd38 Substituir els refrescos ensucrats, que amb nom\u00e9s una llauna de&nbsp;Cocacola&nbsp;(35g&nbsp;sucre) superem el consum m\u00e0xim de sucre recomanat per la OMS, i potenciar el consum d&#8217;infusions i d&#8217;aig\u00fces saboritzades casolanes\u27a1\ufe0f Hi ha mil combinacions possibles i bon\u00edssimes!<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Quins <strong>BENEFICIS <\/strong>obtindr\u00e0s si deixes de consumir sucre?<\/p>\n\n\n\n<ul><li>T\u2019ajudar\u00e0 a diferenciar la <strong>gana emocional<\/strong> de la <strong>real <\/strong>ja quan ingerim sucres i productes processats s\u2019estimulen uns receptors del cervell que ens generen plaer \u2013&gt; pot crear addicci\u00f3. Aquesta sensaci\u00f3n de plaer \u00e9s la que busquem quan tenim un problema emocional, per aix\u00f2 ens venen ganes de menjar xocolata quan tenim un d\u2019altabaix emocional.<\/li><li>Descobrir\u00e0s el sabor <strong>REAL <\/strong>dels aliments.<\/li><li><strong>Evitar\u00e0s pics de gluc\u00e8mia<\/strong> \u00e0 estabilitzar\u00e0s el teu nivell d\u2019energia al llarg del dia. Els pics de glucosa que tenim quan mengem productes ensucrats ens dona energ\u00eda r\u00e0pidament per\u00f2 despr\u00e9s Baixa en picat i ens produeix l\u2019efecte contrari, de cansament, mal la panxa, somnol\u00e8ncia\u2026 aix\u00f2 fa que tinguem la necessitat de tornar a menjar algo dol\u00e7 i tornem a comen\u00e7ar la roda \u00e0 muntanya russa de pujades i baixades de glucosa.<\/li><li><strong>Protegir\u00e0s el cos de malalties<\/strong> ja que el consum de productes processats i sucres afegits ens provoquen efectes negatius i tenen implicacions en malalties com l\u2019obesitat, la diabetis i la depressi\u00f3.<\/li><li><strong>Estabilitat del pes<\/strong>: L\u2019exc\u00e9s de sucres afegits es transforma en greix i s\u2019emmagatzema en al teixit adip\u00f3s \u00e0 dificulta la p\u00e8rdua de pes. A m\u00e9s els aliments processats dol\u00e7os acostumen a anar acompanyats de grasses de mala qualitat, carbohidrats refinats&nbsp; \u2026. Al consumir aquests aliments estem reempla\u00e7ant aliments reals amb un alt valor nutricional.<\/li><li><strong>Flora bacteriana<\/strong> m\u00e9s saludable: \u00c9s molt important per al nostre funcionament tenir una microbiota saludable i l\u2019exc\u00e9s de sucres produeix un desequilibri en la flora microbiana.<\/li><\/ul>\n\n\n\n<p>BIBLIOGRAFIA:<\/p>\n\n\n\n<ol><li>Begudes ensucrades. Canal Salut. Departament de Salut. <\/li><li>Ingesta de az\u00facares para adultos y ni\u00f1os. Organizaci\u00f3n Mundial de la Salud.<\/li><li>Recomendaciones del consumo de az\u00facares. Reformulaci\u00f3n y reducci\u00f3n de az\u00facares a\u00f1adidos. Agencia Espa\u00f1ola de Consumo, Seguridad Alimentaria y Nutrici\u00f3n (AECOSAN). <\/li><li>Petits canvis per a menjar millor. Agencia de Salut P\u00fablica de Catalunya (ASPCAT).<\/li><\/ol>\n\n\n<p><!--EndFragment--><\/p><!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>El sucre est\u00e0 relacionat amb una mala qualitat de l&#8217;alimentaci\u00f3, ja que nom\u00e9s ens fa augmentar el nombre total de calories de la nostra dieta i pot substituir el consum d&#8217;aliments m\u00e9s saludables des del punt\u00a0de vista nutricional. A m\u00e9s a m\u00e9s, tamb\u00e9 pot incrementar l&#8217;exc\u00e9s de pes, c\u00e0ries dental [&hellip;]<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":2,"featured_media":187,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[57],"tags":[26,25],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sucre i salut - Alba Ribalta l Dietista-Nutricionista Opcions saludables per a reduir el sucre<\/title>\n<meta name=\"description\" content=\"El sucre est\u00e0 relacionat amb una mala qualitat de l&#039;alimentaci\u00f3. 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