{"id":1461,"date":"2021-04-15T21:52:10","date_gmt":"2021-04-15T19:52:10","guid":{"rendered":"https:\/\/codnib.es\/2021\/04\/15\/recom-dietet-menopausia\/"},"modified":"2025-06-13T10:37:33","modified_gmt":"2025-06-13T08:37:33","slug":"recom-dietet-menopausia","status":"publish","type":"post","link":"https:\/\/codnib.es\/ca\/recom-dietet-menopausia\/","title":{"rendered":"Recom. Dietet. Menopausa"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"1461\" class=\"elementor elementor-1461\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4c1046c elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default sc_fly_static\" data-id=\"4c1046c\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-extended\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-593cd6a sc_content_align_inherit sc_layouts_column_icons_position_left sc_fly_static\" data-id=\"593cd6a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div 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sc_layouts_column_icons_position_left sc_fly_static\" data-id=\"28160c6d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8a36ab0 sc_fly_static elementor-widget elementor-widget-spacer\" data-id=\"8a36ab0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7c48e139 sc_fly_static elementor-widget elementor-widget-text-editor\" data-id=\"7c48e139\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h1><span style=\"color: #ed1651;\">RECOMANACIONS DIET\u00c8TIQUES A LA MENOP\u00c0USIA<\/span><\/h1><h6><span style=\"color: inherit; font-size: 24px;\">Per qu\u00e8 \u00e9s important seguir aquests consells?<\/span><\/h6><p>Perqu\u00e8 us ajudaran a mantenir un pes saludable ia prevenir l&#039;osteoporosi i el risc de patir malalties cardiovasculars.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-69f36ff sc_fly_static elementor-widget elementor-widget-spacer\" data-id=\"69f36ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a47318a elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default sc_fly_static\" data-id=\"a47318a\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-extended\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c306670 sc_content_align_inherit sc_layouts_column_icons_position_left sc_fly_static\" data-id=\"c306670\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b6c517a elementor-tabs-view-horizontal sc_fly_static elementor-widget elementor-widget-tabs\" data-id=\"b6c517a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"tabs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-tabs\">\n\t\t\t<div class=\"elementor-tabs-wrapper\" role=\"tablist\" >\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1911\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"true\" data-tab=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"elementor-tab-content-1911\" aria-expanded=\"false\">Recomanacions diet\u00e8tiques generals<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1912\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1912\" aria-expanded=\"false\">Grups d&#039;aliments clau<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1913\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"3\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1913\" aria-expanded=\"false\">Men\u00fa exemple<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1914\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"4\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1914\" aria-expanded=\"false\">Aspectes culinaris i de compra<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1915\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"5\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1915\" aria-expanded=\"false\">Altres recomanacions<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1916\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"6\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1916\" aria-expanded=\"false\">Eines d&#039;autoavaluaci\u00f3<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1917\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"7\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1917\" aria-expanded=\"false\">Saber +<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1918\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"8\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1918\" aria-expanded=\"false\">Informaci\u00f3 professionals<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"elementor-tabs-content-wrapper\" role=\"tablist\" aria-orientation=\"vertical\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-tab-title elementor-tab-mobile-title\" aria-selected=\"true\" data-tab=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"elementor-tab-content-1911\" aria-expanded=\"false\">Recomanacions diet\u00e8tiques generals<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1911\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1911\" tabindex=\"0\" hidden=\"false\"><ul><li>Seguir una alimentaci\u00f3 saludable basada en aliments d&#039;origen vegetal com fruites, hortalisses, fruita seca, llegums i cereals i derivats integrals (arr\u00f2s, pasta, pa\u2026)<\/li><li>Evitar aliments rics en greixos saturats, sal i\/o sucres com ara els aperitius de bossa, molts cereals d&#039;esmorzar, brioixeria, menjar r\u00e0pid, gran part dels precuinats, begudes ensucrades, etc.<\/li><li>Redu\u00efu la mida de les racions per evitar l&#039;augment de pes.<\/li><li>Assegureu una aportaci\u00f3 adequada de calci i vitamina D a trav\u00e9s de lactis, tamb\u00e9 els llegums, peixos, fruits secs, fruites dessecades, hortalisses de fulla verda o les begudes vegetals enriquides en calci i vitamina D.<\/li><li>L&#039;exposici\u00f3 al sol durant 15 minuts de cara, avantbra\u00e7os i\/o cames, a les hores no centrals del dia, us poden ajudar a cobrir les vostres necessitats de vitamina D.<\/li><li>En cas de presentar sufocacions, evitar els possibles desencadenants com poden ser els ambients calorosos, les begudes o menjars calents, les esp\u00e8cies o aliments picants, aix\u00ed com el caf\u00e8 i el te, i les begudes amb alcohol.<\/li><li>Procureu seguir horaris regulars de menjars i eviteu sopars copiosos.<\/li><li>Eviteu les begudes alcoh\u00f2liques. Si les preneu, no excedeixi d&#039;1 beguda al dia, i intenteu no prendre-les di\u00e0riament.<\/li><\/ul><\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-tab-title elementor-tab-mobile-title\" aria-selected=\"false\" data-tab=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1912\" aria-expanded=\"false\">Grups d&#039;aliments clau<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1912\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1912\" tabindex=\"0\" hidden=\"hidden\"><h3 class=\"text-primary\">\u00a0<\/h3><table><tbody><tr><td class=\"alert-notice\"><p><strong>\u00a0<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>\u00a0<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Observacions <\/strong><\/p><\/td><\/tr><tr><td><p><strong>Hortalisses<\/strong><\/p><\/td><td><p>Hortalisses de qualsevol tipus cuinades o crues.<\/p><p><strong>Almenys 2 racions\/dia.<\/strong><\/p><\/td><td>\u00a0<\/td><\/tr><tr><td><p><strong>Fruites<\/strong><\/p><\/td><td><p>Fruita fresca de temporada o fruita dessecada com d\u00e0tils, orellanes, panses, prunes seques. <strong>Almenys 3 racions\/dia.<\/strong><\/p><\/td><td><p>Sucs no m\u00e9s dun got al dia i evitar n\u00e8ctars.<\/p><\/td><\/tr><tr><td><p><strong>Cereals Tubercles<\/strong><\/p><\/td><td><p>Pa bru o integral, pasta, arr\u00f2s i cusc\u00fas integrals, quinoa. Cereals d&#039;esmorzar integrals sense ensucrar.<\/p><p>Patata, moniato, iuca. <strong>Entre 4-5 racions\/dia.<\/strong><\/p><\/td><td>\u00a0<\/td><\/tr><tr><td><p><strong>Olis Vegetals i Fruits secs<\/strong><\/p><\/td><td><p>Oli d&#039;oliva, preferentment verge extra. Altres olis (gira-sol, blat de moro, soja, etc.). Fruits secs sense sal: ametlles, nous, avellanes, festucs, etc. <strong>3-6 racions\/dia d&#039;oli d&#039;oliva i 1 raci\u00f3 al dia de fruita seca.<\/strong><\/p><\/td><td>\u00a0<\/td><\/tr><tr><td><p><strong>Lactis<\/strong><\/p><\/td><td><p>Llet semidesnatada o desnatada, iogurts i formatges baixos en greix. <strong>2 racions\/ dia.<\/strong><\/p><\/td><td><p>En cas d&#039;optar per begudes vegetals, escollir sense sucre i enriquides en calci i vitamina D.<\/p><\/td><\/tr><tr><td><p><strong>Llegums<\/strong><\/p><\/td><td><p>Cigrons, llenties, mongetes, p\u00e8sols secs, faves, etc. <strong>Almenys 3 racions\/setmana.<\/strong><\/p><\/td><td>\u00a0<\/td><\/tr><tr><td><p><strong>Ous i derivats<\/strong><\/p><\/td><td><p>Ou de gallina, guatlla ben cuinats. <strong>Almenys, 3 racions\/setmana.<\/strong><\/p><\/td><td>\u00a0<\/td><\/tr><tr><td><p><strong>Peixos i derivats<\/strong><\/p><\/td><td><p>Peix blanc: bacall\u00e0, llu\u00e7, rap, llenguado, daurada, llobarro, turbot, corvina.<\/p><p>Peix blau: sardines, emperador, verat, anxoves, salm\u00f3, truita, tonyina.<\/p><p>Marisc: gambes, escopinyes, clo\u00efsses, musclos.<\/p><p><strong>Entre 2 i 3 racions\/setmana.<\/strong><\/p><\/td><td>\u00a0<\/td><\/tr><tr><td><p><strong>Carns i derivats<\/strong><\/p><\/td><td><p>Carns magres blanques: pollastre, gall dindi, conill. Carn molt magra de porc (llom o filet). <strong>Entre 2 i m\u00e0xim 4 cops per setmana. <\/strong><\/p><\/td><td><p>Vedella o xai, i altres carns de porc, embotits i embotits.<strong> No cada setmana.<\/strong><\/p><\/td><\/tr><tr><td><p><strong>Sucre, productes ensucrats o edulcorats<\/strong><\/p><\/td><td><p>Sucre en general, melmelades, mel, galetes i altres productes de pastisseria, siguin o no casolans, cacau, xocolates, cereals d&#039;esmorzar amb sucre, mel o amb xocolata.<strong> Com menys consum, millor.<\/strong><\/p><p>Edulcorants de qualsevol tipus: aspartam, sacarina, fructosa, estevia, etc.<\/p><\/td><td>\u00a0<\/td><\/tr><tr><td><p><strong>Begudes no alcoh\u00f2liques<\/strong><\/p><\/td><td><p><strong>Preneu aigua durant els \u00e0pats i entre hores en funci\u00f3 de la set <\/strong><\/p><p><strong>\u00a0<\/strong><\/p><\/td><td><p>Evitar el consum de refrescos i begudes energ\u00e8tiques amb alt contingut de cafe\u00efna. Moderar el consum de caf\u00e8 o te.<\/p><\/td><\/tr><tr><td><p><strong>Begudes alcoh\u00f2liques<\/strong><\/p><\/td><td><p><strong>Evitar el consum de begudes alcoh\u00f2liques.<\/strong><\/p><\/td><\/tr><\/tbody><\/table><\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-tab-title elementor-tab-mobile-title\" aria-selected=\"false\" data-tab=\"3\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1913\" aria-expanded=\"false\">Men\u00fa exemple<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1913\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1913\" tabindex=\"0\" hidden=\"hidden\"><h3 class=\"text-primary\">Men\u00fa gen\u00e8ric\u00a0<\/h3><table><tbody><tr><td class=\"alert-notice\"><p><strong>\u00a0<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Dilluns<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Dimarts<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Dimecres<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Dijous<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Divendres<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Dissabte<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Diumenge<\/strong><\/p><\/td><\/tr><tr><td><p><strong>Esmorzar<\/strong><\/p><\/td><td colspan=\"7\"><p>Lacti o beguda vegetal, cereal integral, AOVE, hortalisses, fruita fresca o seca, fruita seca<\/p><\/td><\/tr><tr><td><p><strong>Mitja Mat\u00ed<\/strong><\/p><\/td><td colspan=\"7\"><p>Fruita fresca o seca, fruita seca, cereal integral, AOVE, hortalisses, llet, iogurt o beguda vegetal<\/p><\/td><\/tr><tr><td><p><strong>Menjar<\/strong><\/p><\/td><td><p>Hortalisses<\/p><p>Patata<\/p><p>Llegum<\/p><p>Fruita<\/p><\/td><td><p>Hortalisses<\/p><p>Pasta int*<\/p><p>Peix<\/p><p>Fruita<\/p><\/td><td><p>Hortalisses<\/p><p>Arr\u00f2s int*<\/p><p>Llegum<\/p><p>Fruita<\/p><\/td><td><p>Hortalisses<\/p><p>Qu\u00ednoa<\/p><p>Carn<\/p><p>Fruita<\/p><\/td><td><p>Hortalisses<\/p><p>Pa int*<\/p><p>Llegum<\/p><p>Fruita<\/p><\/td><td><p>Hortalisses<\/p><p>Arr\u00f2s int*<\/p><p>Ou<\/p><p>Fruita<\/p><\/td><td><p>Hortalisses<\/p><p>Pasta int*<\/p><p>Peix<\/p><p>Fruita<\/p><\/td><\/tr><tr><td><p><strong>Berenar<\/strong><\/p><\/td><td colspan=\"7\"><p>Fruita fresca o seca, fruita seca, cereal integral, AOVE, hortalisses, llet, iogurt o beguda vegetal<\/p><\/td><\/tr><tr><td><p><strong>Sopar<\/strong><\/p><\/td><td><p>Hortalisses<\/p><p>Arr\u00f2s int*<\/p><p>Carn<\/p><p>Fruita<\/p><\/td><td><p>Hortalisses<\/p><p>Patata<\/p><p>Ou<\/p><p>Fruita<\/p><\/td><td><p>Hortalisses<\/p><p>Pa int*<\/p><p>Peix<\/p><p>Fruita<\/p><\/td><td><p>Hortalisses<\/p><p>Patata<\/p><p>Ou<\/p><p>Fruita<\/p><\/td><td><p>Hortalisses<\/p><p>Blat de moro<\/p><p>Carn<\/p><p>Fruita<\/p><\/td><td><p>Hortalisses<\/p><p>Cusc\u00fas<\/p><p>Llegum<\/p><p>Fruita<\/p><\/td><td><p>Hortalisses<\/p><p>Pa int*<\/p><p>Ou<\/p><p>Fruita<\/p><\/td><\/tr><\/tbody><\/table><p>AOVE: Oli d&#039;Oliva Verge Extra. *int: Integral.<\/p><h3 class=\"text-primary\">Men\u00fa exemple<\/h3><table><tbody><tr><td class=\"alert-notice\"><p><strong>\u00a0<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Dilluns<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Dimarts<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Dimecres<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Dijous<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Divendres<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Dissabte<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Diumenge<\/strong><\/p><\/td><\/tr><tr><td><p><strong>Esmorzar<\/strong><\/p><\/td><td colspan=\"7\"><p>Got de llet semidesnatada o beguda vegetal i torrades de pa bru o integral amb AOVE i tom\u00e0quet a rodanxes.<\/p><\/td><\/tr><tr><td><p><strong>Mitja Mat\u00ed<\/strong><\/p><\/td><td colspan=\"7\"><p>Iogurt i albercocs secs<\/p><\/td><\/tr><tr><td><p><strong>Menjar<\/strong><\/p><\/td><td><p>Amanida de patata amb cabdells, tom\u00e0quet, pebrot, mongetes i olives negres<\/p><p>Fruita<\/p><\/td><td><p>Sopa de peix i daurada al forn amb ceba, porros i pastanaga<\/p><p>Fruita<\/p><\/td><td><p>Saltejat de ceba, espinacs arr\u00f2s integral i cigrons amb c\u00farcuma i curri<\/p><p>Fruita<\/p><\/td><td><p>Qu\u00ednoa amb samfaina de verdures \u2013 carbass\u00f3, pebrot, alberg\u00ednia i conill<\/p><p>Fruita<\/p><\/td><td><p>Amanida amb nous i pa bru amb hummus de cigrons<\/p><p>Fruita<\/p><\/td><td><p>Arr\u00f2s amb verdures i ou cuit<\/p><p>Fruita<\/p><\/td><td><p>Amanida d&#039;hortalisses variades amb alvocat<\/p><p>Fideu\u00e0 de verdures i peix<\/p><p>Fruita<\/p><\/td><\/tr><tr><td><p><strong>Berenar<\/strong><\/p><\/td><td colspan=\"7\"><p>Iogurt amb fruita de temporada trossejada amb flocs de cereals integrals sense ensucrar i nous picades<\/p><\/td><\/tr><tr><td><p><strong>Sopar<\/strong><\/p><\/td><td><p>Xampinyons amb arr\u00f2s integral i filet de gall dindi a la planxa<\/p><p>Fruita<\/p><\/td><td><p>Truita de patata cuita amb amanida amb nous<\/p><p>Fruita<\/p><\/td><td><p>Salm\u00f3 al vapor amb amanida variada amb pinya<\/p><p>Pa bru o integral<\/p><p><strong>\u00a0<\/strong><\/p><p>Fruita<\/p><\/td><td><p>Truita a la francesa amb amanida de patata \u2013pebrot vermell rostit i t\u00e0peres Fruita<\/p><\/td><td><p>Faixetes de blat de moro amb saltat de verdures i pollastre camperol<\/p><p>Fruita<\/p><\/td><td><p>Amanida d&#039;hortalisses amb cusc\u00fas i cigrons<\/p><p>Fruita<\/p><\/td><td><p>Remenat d&#039;ou camperol amb ceba i esp\u00e0rrecs. Tom\u00e0quet amanit i Pa moreno o integral<\/p><p>Fruita<\/p><\/td><\/tr><\/tbody><\/table><\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-tab-title elementor-tab-mobile-title\" aria-selected=\"false\" data-tab=\"4\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1914\" aria-expanded=\"false\">Aspectes culinaris i de compra<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1914\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"4\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1914\" tabindex=\"0\" hidden=\"hidden\"><ul><li>Utilitzeu productes frescos i de proximitat, preferentment.<\/li><li>Planifiqueu la llista de la compra. Eviteu fer la compra en moments de gana, i netegeu-vos a la llista d&#039;aliments del men\u00fa recomanat.<\/li><li>Utilitzeu t\u00e8cniques culin\u00e0ries variades, preferentment les que requereixin poc greix, tals com la planxa, vapor, bullit, saltat, forn, papillota, etc.<\/li><li>Recupereu receptes tradicionals a base de llegums, peixos, aus, ous, especialment les cuinades amb base d&#039;hortalisses.<\/li><li>Desgreixeu totes les carns abans de cuinar-les.<\/li><li>Cuini amb poca sal, asseguri que sigui sal iodada, i utilitzi herbes arom\u00e0tiques i esp\u00e8cies per potenciar el sabor dels seus plats.<\/li><li>Utilitzeu oli d&#039;oliva tant per cuinar com per amanir, millor si \u00e9s verge extra.<\/li><\/ul><\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-tab-title elementor-tab-mobile-title\" aria-selected=\"false\" data-tab=\"5\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1915\" aria-expanded=\"false\">Altres recomanacions<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1915\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"5\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1915\" tabindex=\"0\" hidden=\"hidden\"><ul><li>No prengui cap suplement diet\u00e8tic per reduir la freq\u00fc\u00e8ncia i intensitat de les sufocacions, si no se li recomanen al seu centre de salut. Hi ha interaccions entre complements diet\u00e8tics i medicaments; per tant, abans d&#039;utilitzar-los, consulteu primer les possibles interaccions.<\/li><li>Per estar f\u00edsicament activa. Demaneu informaci\u00f3 al vostre centre de salut sobre les rutes saludables i els grups de passeig (<a href=\"http:\/\/e-alvac.caib.es\/es\/rutas-rutas.html\">http:\/\/e-alvac.caib.es\/es\/rutas-rutas.html<\/a>).<\/li><li>No fumeu i eviteu l&#039;exposici\u00f3 al fum del tabac<\/li><\/ul><\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-tab-title elementor-tab-mobile-title\" aria-selected=\"false\" data-tab=\"6\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1916\" aria-expanded=\"false\">Eines d&#039;autoavaluaci\u00f3<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1916\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"6\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1916\" tabindex=\"0\" hidden=\"hidden\"><ul><li>La millor manera per menjar de manera saludable \u00e9s que planifiqui els \u00e0pats en funci\u00f3 de les recomanacions de consum, tal com queda reflectit al men\u00fa gen\u00e8ric.<\/li><li>Comproveu que consumiu hortalisses (fresques en forma d&#039;amanida o cuinades) cada dia, almenys al dinar i al sopar.<\/li><li>Confirmeu que els aliments com el pa, la pasta, l&#039;arr\u00f2s s\u00f3n integrals.<\/li><li>Valoreu si a la setmana consumiu almenys 3 vegades llegums.<\/li><li>Comproveu que preneu suficients lactis i altres fonts de calci com llegums, fruits secs, hortalisses de fulla, etc.<\/li><\/ul><\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-tab-title elementor-tab-mobile-title\" aria-selected=\"false\" data-tab=\"7\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1917\" aria-expanded=\"false\">Saber +<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1917\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"7\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1917\" tabindex=\"0\" hidden=\"hidden\"><ul><li>Alimentaci\u00f3 saludable i vida activa<\/li><li><a href=\"http:\/\/e-alvac.caib.es\/es\/index.html\">http:\/\/e-alvac.caib.es\/es\/index.html<\/a><\/li><li>Estils de vida saludables. http:\/\/www.estilsdevidasaludable.msssi.gob.es\/home.htm<\/li><li>Portal salut de Balears http:\/\/www.caib.es\/sites\/salut\/es\/portada-45138\/?mcont=99826<\/li><\/ul><\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-tab-title elementor-tab-mobile-title\" aria-selected=\"false\" data-tab=\"8\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1918\" aria-expanded=\"false\">Informaci\u00f3 professionals<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1918\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"8\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1918\" tabindex=\"0\" hidden=\"hidden\"><blockquote><p><a href=\"https:\/\/codnib.es\/ca\/images\/intranet\/recom-dietet-menopausia-prof.pdf\/\" target=\"_blank\" rel=\"noopener\">(DESCARGAR) INFORMACI\u00d3 PER A PROFESSIONALS<\/a>\u00a0<\/p><\/blockquote><h3 class=\"text-primary\">Justificaci\u00f3 i objectiu de la ter\u00e0pia dieteticonutricional:<\/h3><ul><li>Els canvis hormonals que tenen lloc a la menopausa incrementen el risc cardiovascular i la p\u00e8rdua de massa muscular i \u00f2ssia, que es poden reduir amb modificacions en l&#039;alimentaci\u00f3 i l&#039;estil de vida.<\/li><\/ul><h3 class=\"text-primary\">Caracter\u00edstiques nutricionals del pla d&#039;alimentaci\u00f3:<\/h3><ul><li>Seguir una alimentaci\u00f3 amb predomini d&#039;aliments d&#039;origen vegetal com fruites, hortalisses, fruita seca, llegums, oli d&#039;oliva i cereals i derivats integrals (arr\u00f2s, pasta, pa\u2026) i disminuir la mida de les racions.<\/li><li>Consum regular de fonts d&#039;\u00e0cids grassos essencials de cadena llarga.<\/li><li>Evitar aliments rics en greix saturats i trans, sal i\/o sucres.<\/li><li>Assegurar aliments que aportin nutrients clau per a la salut \u00f2ssia com calci, vitamina D i K, i aix\u00ed com el magnesi, zinc, coure, entre d&#039;altres.<\/li><li>Les exposicions solars d&#039;uns 15min, de cara avantbra\u00e7os i\/o cames, a les hores no centrals del dia, es consideren adequades per cobrir part de les necessitats de vitamina D. S&#039;haur\u00e0 de valorar la possibilitat de suplementaci\u00f3.<\/li><\/ul><h3 class=\"text-primary\">Recomanacions per reduir s\u00edmptomes vasomotors:<\/h3><ul><li>Mantenir un pes saludable i evitar el sedentarisme.<\/li><li>No hi ha prou evid\u00e8ncia per recomanar l&#039;\u00fas de suplements diet\u00e8tics per reduir la freq\u00fc\u00e8ncia i intensitat de les sufocacions. No obstant aix\u00f2, se suggereix utilitzar suplements de fitoestr\u00f2gens en dones amb s\u00edmptomes vasomotors que afectin la seva qualitat de vida<\/li><li>Algunes herbes i suplements poden interferir en lacci\u00f3 de medicaments per la qual cosa sha de alertar a les dones sobre el seu \u00fas.<\/li><li>Evitar els possibles desencadenants com: mantenir-se en espais calorosos, consumir begudes o aliments calents, begudes alcoh\u00f2liques i esp\u00e8cies o aliments picants.<\/li><li>Evitar menjars copiosos abans d&#039;anar a dormir.<\/li><li>Limitar la cafe\u00efna, te, xocolata i begudes de cua, aix\u00ed com el tabac si fos el cas.<\/li><\/ul><h3 class=\"text-primary\">Criteris per a la derivaci\u00f3 al dietista-nutricionista:<\/h3><ul><li>Sobrep\u00e8s i obesitat pr\u00e8via o diabetis.<\/li><\/ul><h3 class=\"text-primary\">Refer\u00e8ncies bibliogr\u00e0fiques:<\/h3><ul><li>Guia de la pr\u00e0ctica cl\u00ednica sobre l&#039;abordatge de s\u00edmptomes vasomotors i vaginals associats a la menopausa i postmenopausia. GPC del SNS. Ministeri de Sanitat, Servicis Socials i Igualtat. 2017 <a href=\"http:\/\/www.guiasalud.es\/GPC\/GPC_571_Menopausia_AETSA_compl.pdf\">http:\/\/www.guiasalud.es\/GPC\/GPC_571_Menopausia_AETSA_compl.pdf<\/a><\/li><li>Jull J, Stacey D, Beach S, Dumes A, Strychar I, Ufholz LA, et al. Lifestyle interventions targeting body weight changes durant la transici\u00f3 menopausa: a systematic review. J Obes. 2014;2014:824310.\u00a0<\/li><li>Zhao R, Zhang M, Zhang Q. Effectiveness de Combined Exercise Interventions for Preventing Postmenopausal Bone Loss: A Systematic Review and Meta-analysis. J Orthop Sports Phys Ther. abril del 2017;47(4):241-51.\u00a0<\/li><li>Gao HL, Gao HX, Sun FM, Zhang L. Effects de c\u00e0stig en body composition in perimenopausal i postmenopausal women: a systematic review and meta-analysis. Menopause NY N. agost de 2016;23(8):928-34.\u00a0<\/li><li>Li L, Xu L, Wu J, Dong L, Lv Y, Zheng Q. Quantitative analysis of placebo response i factors associats amb menopausal hot flaixos. Menopause NY N. 10 d&#039;abril de 2017<\/li><\/ul><\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Volver al \u00edndice del apartado Versi\u00f3n PDF RECOMENDACIONES DIET\u00c9TICAS EN LA MENOPAUSIA \u00bfPor qu\u00e9 es importante seguir estos consejos? Porque le ayudar\u00e1n a mantener un peso saludable y a prevenir la osteoporosis y el riesgo de padecer enfermedades cardiovasculares. Recomendaciones diet\u00e9ticas generales Grupos de alimentos clave Men\u00fa ejemplo Aspectos culinarios y de compra Otras recomendaciones&hellip;<\/p>","protected":false},"author":2,"featured_media":1395,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-1461","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-repositorio-consejos-dieteticos"],"acf":[],"_links":{"self":[{"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/posts\/1461","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/comments?post=1461"}],"version-history":[{"count":12,"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/posts\/1461\/revisions"}],"predecessor-version":[{"id":3935,"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/posts\/1461\/revisions\/3935"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/media\/1395"}],"wp:attachment":[{"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/media?parent=1461"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/categories?post=1461"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/tags?post=1461"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}