{"id":1477,"date":"2021-04-15T21:52:10","date_gmt":"2021-04-15T19:52:10","guid":{"rendered":"https:\/\/codnib.es\/2021\/04\/15\/vivir-bien-vivir-sano\/"},"modified":"2025-06-13T10:39:42","modified_gmt":"2025-06-13T08:39:42","slug":"vivir-bien-vivir-sano","status":"publish","type":"post","link":"https:\/\/codnib.es\/ca\/vivir-bien-vivir-sano\/","title":{"rendered":"Viure b\u00e9 viure sa"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"1477\" class=\"elementor elementor-1477\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d8d6ae3 elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default sc_fly_static\" data-id=\"d8d6ae3\" 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-4f2d6fd sc_content_align_inherit sc_layouts_column_icons_position_left sc_fly_static\" data-id=\"4f2d6fd\" 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-52b9838 elementor-button-info sc_fly_static elementor-widget elementor-widget-button\" data-id=\"52b9838\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/codnib.es\/ca\/intranet\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"far fa-hand-point-left\"><\/i>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Tornar a l&#039;\u00edndex de l&#039;apartat<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\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<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-aa87c56 sc_layouts_column_align_right sc_layouts_column sc_content_align_inherit sc_layouts_column_icons_position_left sc_fly_static\" data-id=\"aa87c56\" 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-d074985 elementor-button-success sc_fly_static elementor-widget elementor-widget-button\" data-id=\"d074985\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/codnib.es\/wp-content\/uploads\/2021\/04\/vivir-bien-vivir-sano.pdf\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-file-pdf\"><\/i>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Versi\u00f3 PDF<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\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-e3226e3 elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default sc_fly_static\" data-id=\"e3226e3\" 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-2165bad2 sc_content_align_inherit sc_layouts_column_icons_position_left sc_fly_static\" data-id=\"2165bad2\" 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-0014f27 sc_fly_static elementor-widget elementor-widget-spacer\" data-id=\"0014f27\" 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-8dc1797 sc_fly_static elementor-widget elementor-widget-text-editor\" data-id=\"8dc1797\" 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;\">EN INFORMACI\u00d3 AL PACIENT \u2013 VIURE S\u00c0\u00a0<\/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 menjar de manera saludable ia reduir el risc de patir malalties, vivint m\u00e9s anys i amb bona salut.<br \/>La manera d&#039;alimentar-se avui \u00e9s decisiva per a la salut futura.<\/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-d6f62ff sc_fly_static elementor-widget elementor-widget-spacer\" data-id=\"d6f62ff\" 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-93757fd elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default sc_fly_static\" data-id=\"93757fd\" 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-1c2adaa sc_content_align_inherit sc_layouts_column_icons_position_left sc_fly_static\" data-id=\"1c2adaa\" 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-1520593 elementor-tabs-view-horizontal sc_fly_static elementor-widget elementor-widget-tabs\" data-id=\"1520593\" 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-2211\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"true\" data-tab=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"elementor-tab-content-2211\" aria-expanded=\"false\">Recomanacions diet\u00e8tiques generals<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-2212\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-2212\" aria-expanded=\"false\">Grups d&#039;aliments clau<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-2213\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"3\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-2213\" aria-expanded=\"false\">Men\u00fa exemple<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-2214\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"4\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-2214\" aria-expanded=\"false\">Aspectes culinaris i de compra<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-2215\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"5\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-2215\" aria-expanded=\"false\">Altres recomanacions<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-2216\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"6\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-2216\" aria-expanded=\"false\">Eines d&#039;autoavaluaci\u00f3<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-2217\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"7\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-2217\" aria-expanded=\"false\">Saber +<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-2218\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"8\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-2218\" 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-2211\" aria-expanded=\"false\">Recomanacions diet\u00e8tiques generals<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2211\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-2211\" tabindex=\"0\" hidden=\"false\"><ul><li>Seguiu una dieta tipus mediterr\u00e0nia rica en aliments d&#039;origen vegetal com fruites i verdures, llegums, fruita seca, llavors i derivats integrals dels com l&#039;arr\u00f2s, el pa, la pasta, etc.<\/li><li>Preneu almenys 5 racions entre fruites i hortalisses fresques al dia, millor de temporada i proximitat.<\/li><li>Trieu peixos i aus, abans que carns com el porc, vedella i xai. Si pren carn de porc, esculli el que menys greix tingui i eviti les parts greixos com la costella, costelles de coll, cansalada, etc.<\/li><li>Prefereixi els aliments frescos abans que els ultra processats, com embotits, brioixeria, hamburgueses, menjar r\u00e0pid, precuinats o refrescos. En tot cas, llegiu l&#039;etiquetatge i escolliu els que tinguin menys greix saturat, sucre i sal<\/li><li>Afegiu poca sal als aliments, i escolliu la sal iodada, tret que al vostre centre de salut us hagin indicat el contrari. La major part de la sal consumida prov\u00e9 d&#039;aliments processats.<\/li><li>Utilitzeu l&#039;oli d&#039;oliva com a greix principal per amanir i cuinar, i sempre que pugui triar el verge extra.<\/li><li>Prengui almenys 3 racions de llegums a la setmana i prengui di\u00e0riament fruits secs i llavors sense sal, com ara ametlles, pipes de carbassa, nous, etc.<\/li><li>Beveu aigua durant els \u00e0pats i entre hores quan tingui set.<\/li><li>Eviteu el consum d&#039;alcohol, i si acostuma a beure vi en els \u00e0pats, no excedeixi de 2 copes al dia si vost\u00e8 \u00e9s home i 1 si vost\u00e8 \u00e9s dona.<\/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-2212\" aria-expanded=\"false\">Grups d&#039;aliments clau<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2212\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-2212\" tabindex=\"0\" hidden=\"hidden\"><h3 class=\"text-primary\">\u00a0<\/h3><table><thead><tr><td class=\"alert-notice\"><strong>\u00a0<\/strong><\/td><td class=\"alert-notice\"><p><strong>Mida racions (casolanes)<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Recomanaci\u00f3 dia\/setmana<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Elecci\u00f3 preferent<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Limitar el consum<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Evitar<\/strong><\/p><\/td><\/tr><\/thead><tbody><tr><td><p><strong>Cereals i derivats i tubercles<\/strong><\/p><\/td><td class=\"alert-notice\"><p>1 plat en cuit<\/p><p>1 llesca pa bru o integral<\/p><p>1 patata mitjana<\/p><\/td><td class=\"alert-notice\"><p>4 racions\/dia<\/p><\/td><td><p>Preferir varietats integrals: Arr\u00f2s, pasta i s\u00e8moles. Pa bru o integral, quinoa, mill. Patates i moniatos.<\/p><\/td><td><p>Cereals d&#039;esmorzar amb sucre.<\/p><p>Pa blanc<\/p><\/td><td><p>Pa de motlle o envasat, Biscotes<\/p><p>Massa de pizza i pasta de full precuinades. Patates fregides de bossa<\/p><\/td><\/tr><tr><td><p><strong>Lactis o alternatives vegetals<\/strong><\/p><\/td><td class=\"alert-notice\"><p>1 got de llet<\/p><p>2 iogurts<\/p><p>40g formatge<\/p><\/td><td class=\"alert-notice\"><p>2 racions\/dia<\/p><\/td><td><p>Desnatats o semidesnatats. Iogurt, llet i formatges frescos.<\/p><p>Begudes vegetals de cereals, llegums o fruita seca, enriquides en calci<\/p><\/td><td><p>Lactis sencers<\/p><\/td><td><p>Begudes vegetals amb sucre afegit. Iogurts amb nata o ensucrats, formatges curats o semi, batuts<\/p><\/td><\/tr><tr><td><p><strong>Verdures<\/strong><\/p><\/td><td class=\"alert-notice\"><p>1 plat ple<\/p><\/td><td class=\"alert-notice\"><p>Almenys 2 racions\/dia<\/p><\/td><td><p>Totes les fresques, congelades o conserves<\/p><\/td><td><p>Cap<\/p><\/td><td><p>Cap<\/p><\/td><\/tr><tr><td><p><strong>Fruites<\/strong><\/p><\/td><td class=\"alert-notice\"><p>1 pe\u00e7a mitjana<\/p><\/td><td class=\"alert-notice\"><p>Almenys 3 racions\/dia<\/p><\/td><td><p>Totes les fresques de temporada, Dessecades o congelades<\/p><\/td><td><p>En sucs<\/p><\/td><td><p>N\u00e8ctars i fruites en alm\u00edvar<\/p><\/td><\/tr><tr><td><p><strong>Llegums<\/strong><\/p><\/td><td class=\"alert-notice\"><p>1 plat cuit (60-90g cru)<\/p><\/td><td class=\"alert-notice\"><p>Almenys 3 racions\/setmana<\/p><\/td><td><p>Totes, tant fresques com seques i cuites: cigrons, llenties, mongetes, p\u00e8sols, faves.<\/p><\/td><td><p>Precuinades amb embotits.<\/p><\/td><td><p>Precuinades amb embotits.<\/p><\/td><\/tr><tr><td><p><strong>Fruits secs i llavors<\/strong><\/p><\/td><td class=\"alert-notice\"><p>1 grapat (30g)<\/p><\/td><td class=\"alert-notice\"><p>1 raci\u00f3\/dia almenys 3 vegades\/setmana<\/p><\/td><td><p>Tots, millor si s\u00f3n crus, ametlles, nous, avellanes i llavors de gira-sol, etc.<\/p><\/td><td>\u00a0<\/td><td><p>Fregits o amb sal o sucre<\/p><\/td><\/tr><tr><td><p><strong>Carns<\/strong><\/p><\/td><td class=\"alert-notice\"><p>1 filet mitj\u00e0 (100-125g)<\/p><\/td><td class=\"alert-notice\"><p>3-4 racions\/setmana<\/p><\/td><td><p>Conill, pollastre, gall dindi i altres aus sense pell.<\/p><\/td><td><p>Porc magre eliminant tot el greix visible.<\/p><\/td><td><p>Carder i bov\u00ed. Carns greixos de tota mena, embotits, frescos i curats, picades comercials,<\/p><\/td><\/tr><tr><td><p><strong>Peix i marisc<\/strong><\/p><\/td><td class=\"alert-notice\"><p>1 filet mitj\u00e0 (120-160g)<\/p><\/td><td class=\"alert-notice\"><p>3-4 racions\/setmana<\/p><\/td><td><p>Tots, frescos o congelats, blanc o blau. Conserves.<\/p><\/td><td><p>Cap<\/p><\/td><td><p>Cap<\/p><\/td><\/tr><tr><td><p><strong>Ous<\/strong><\/p><\/td><td class=\"alert-notice\"><p>1-2 ous mitjans<\/p><\/td><td class=\"alert-notice\"><p>4-5unitats a la setmana<\/p><\/td><td><p>De gallina, guatlla, etc<\/p><\/td><td><p>Cap<\/p><\/td><td><p>Cap<\/p><\/td><\/tr><tr><td><p><strong>Olis i greixos<\/strong><\/p><\/td><td class=\"alert-notice\"><p>1 cullerada sopera<\/p><\/td><td class=\"alert-notice\"><p>4 racions\/dia<\/p><\/td><td><p>Oli d&#039;oliva, millor si \u00e9s verge extra<\/p><\/td><td><p>Altres olis vegetals,<\/p><\/td><td><p>Nata mantega, margarina, mantega<\/p><\/td><\/tr><tr><td><p><strong>Sucres i dol\u00e7os<\/strong><\/p><\/td><td class=\"alert-notice\"><p>\u2013<\/p><\/td><td class=\"alert-notice\"><p>Menys d&#039;una setmana<\/p><\/td><td><p>\u2013<\/p><\/td><td><p>Xocolata &gt;70% cacau<\/p><\/td><td><p>Galetes, magdalenes, flams, pastissos, pastes<\/p><\/td><\/tr><tr><td><p><strong>Begudes<\/strong><\/p><\/td><td class=\"alert-notice\"><p>1 got<\/p><\/td><td class=\"alert-notice\"><p>4-8 racions\/dia<\/p><\/td><td><p>Aigua<\/p><\/td><td><p>\u2013<\/p><\/td><td><p>Refrescs i begudes alcoh\u00f2liques.<\/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-2213\" aria-expanded=\"false\">Men\u00fa exemple<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2213\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-2213\" tabindex=\"0\" hidden=\"hidden\"><h3 class=\"text-primary\">Men\u00fa gen\u00e8ric<\/h3><table><tbody><tr><td class=\"alert-notice\" colspan=\"2\"><strong>\u00a0<\/strong><\/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=\"8\"><p>Lacti, cereals integrals com el pa integral, fruites, fruits secs\u2026<\/p><\/td><\/tr><tr><td><p><strong>Berenar<\/strong><\/p><\/td><td colspan=\"8\"><p>Fruita<\/p><\/td><\/tr><tr><td><p><strong>Menjar<\/strong><\/p><\/td><td colspan=\"2\"><p>Verdures<\/p><p>Patates<\/p><p>Peix<\/p><p>Fruita<\/p><p>Aigua<\/p><\/td><td><p>Verdures<\/p><p>Llegums<\/p><p>Fruita<\/p><p>Aigua<\/p><\/td><td><p>Verdures<\/p><p>Cereals<\/p><p>Ou<\/p><p>Fruita<\/p><p>Aigua<\/p><\/td><td><p>Verdures<\/p><p>Llegums<\/p><p>Fruita<\/p><p>Aigua<\/p><\/td><td><p>Verdures<\/p><p>Cereals<\/p><p>Peix<\/p><p>Fruita<\/p><p>Aigua<\/p><\/td><td><p>Verdures<\/p><p>Patates<\/p><p>Carn<\/p><p>Fruita<\/p><p>Aigua<\/p><\/td><td><p>Verdures<\/p><p>Cereals<\/p><p>Carn<\/p><p>Fruita<\/p><p>Aigua<\/p><\/td><\/tr><tr><td><p><strong>Berenar<\/strong><\/p><\/td><td colspan=\"8\"><p>Lacti, cereals integrals com el pa integral, fruites, fruits secs\u2026<\/p><\/td><\/tr><tr><td><p><strong>Sopar<\/strong><\/p><\/td><td colspan=\"2\"><p>Verdures<\/p><p>Cereals i<\/p><p>Carn<\/p><p>Fruita<\/p><p>Aigua<\/p><\/td><td><p>Verdures<\/p><p>Cereals<\/p><p>Ou<\/p><p>Fruita<\/p><p>Aigua<\/p><\/td><td><p>Verdures<\/p><p>Patates<\/p><p>Peix<\/p><p>Fruita<\/p><p>Aigua<\/p><\/td><td><p>Verdures<\/p><p>Cereals<\/p><p>Carn<\/p><p>Fruita<\/p><p>Aigua<\/p><\/td><td><p>Verdures<\/p><p>Patates<\/p><p>Ou<\/p><p>Fruita<\/p><p>Aigua<\/p><\/td><td><p>Verdures<\/p><p>Llegums<\/p><p>Fruita<\/p><p>Aigua<\/p><\/td><td><p>Verdures<\/p><p>Cereals<\/p><p>Peix<\/p><p>Fruita<\/p><p>Aigua<\/p><\/td><\/tr><tr><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><\/tr><\/tbody><\/table><h3 class=\"text-primary\">Ex. Dilluns<\/h3><table><tbody><tr><td class=\"alert-notice\"><p><strong>Esmorzar<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Berenar<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Menjar<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Berenar<\/strong><\/p><\/td><td class=\"alert-notice\"><p><strong>Sopar<\/strong><\/p><\/td><\/tr><tr><td><p>Caf\u00e8 amb llet desnatada<\/p><p>1 llesca de pa bru amb oli d&#039;oliva verge i tom\u00e0quet i 10 ametlles<\/p><\/td><td><p>Fruita de temporada<\/p><\/td><td><p>Amanida variada<\/p><p>Peix al forn amb patates i verdures<\/p><p>Fruita de temporada<\/p><p>Pa bru o integral<\/p><p>Aigua<\/p><\/td><td><p>Iogurt natural desnatat i Fruita de temporada<\/p><\/td><td><p>Arr\u00f2s integral saltat amb pollastre i verdures<\/p><p>Fruita de temporada<\/p><p>Aigua<\/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-2214\" aria-expanded=\"false\">Aspectes culinaris i de compra<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2214\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"4\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-2214\" tabindex=\"0\" hidden=\"hidden\"><ul><li>Si teniu temps, prepareu el vostre propi menjar i sempre que sigui possible, gaudiu de compartir la taula amb amics i familiars. Mengeu a poc a poc i mastegant b\u00e9 els aliments.<\/li><li>Cuini amb les t\u00e8cniques que millor mantinguin el sabor dels aliments com ara al vapor, saltat, microones o papillota.<\/li><li>Pareu atenci\u00f3 a l&#039;etiquetatge dels aliments, \u00e9s important per poder reduir el consum d&#039;aliments amb alt contingut en sucre, greixos saturats o sal. Llegiu a les etiquetes la composici\u00f3 nutricional.<\/li><li>Recupereu les receptes tradicionals de la dieta mediterr\u00e0nia, especialment les de peixos, llegums, verdures, ous, i carns d&#039;ocell o conill.<\/li><li>Assegureu-vos que la meitat del vostre plat (dinar i sopar) estigui compost per verdures.<\/li><li>Els llegums cuits s\u00f3n una opci\u00f3 c\u00f2moda per facilitar-ne el consum.<\/li><li>Trieu habitualment pa bru o integral i varietats integrals d&#039;arr\u00f2s, pa, pasta, cusc\u00fas, 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=\"5\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-2215\" aria-expanded=\"false\">Altres recomanacions<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2215\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"5\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-2215\" tabindex=\"0\" hidden=\"hidden\"><ul><li>En cas d&#039;exc\u00e9s de pes demaneu consell al vostre centre salut per assolir a poc a poc un pes saludable.<\/li><li>Practiqueu exercici f\u00edsic moderat (caminar r\u00e0pid, <em>nordik walking<\/em>, bicicleta, el\u00b7l\u00edptica\u2026) almenys 30 minuts de 5 a 7 dies a la<em>mana o intenti<\/em> caminar 10.000 passos diaris. 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>Si mengeu fora de casa, escolliu restaurants amb el distintiu \u201cSabor Mediterr\u00e1neo\u201d<\/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-2216\" aria-expanded=\"false\">Eines d&#039;autoavaluaci\u00f3<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2216\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"6\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-2216\" tabindex=\"0\" hidden=\"hidden\"><ul><li>Comproveu peri\u00f2dicament que compleix amb la recomanaci\u00f3 de consum de fruites, verdures, peixos, fruita seca, oli d&#039;oliva, etc., i que no consumeix habitualment brioixeria, refrescos, mantega, menjar r\u00e0pid, carns i embotits, etc.<\/li><li>Registreu la vostra activitat f\u00edsica di\u00e0ria i mostri el registre al vostre equip d&#039;atenci\u00f3 prim\u00e0ria.<\/li><li>Si teniu exc\u00e9s de pes, feu controls peri\u00f2dics (m\u00ednim cada sis mesos) al vostre centre de salut.<\/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-2217\" aria-expanded=\"false\">Saber +<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2217\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"7\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-2217\" tabindex=\"0\" hidden=\"hidden\"><ul><li>Alimentaci\u00f3 saludable: <a href=\"http:\/\/e-alvac.caib.es\/guia.html\">http:\/\/e-alvac.caib.es\/guia.html<\/a><\/li><li>Guia Sabor mediterrani <a href=\"http:\/\/e-alvac.caib.es\/sm\/es\/establiments.html\">http:\/\/e-alvac.caib.es\/sm\/es\/establiments.html<\/a><\/li><li>Receptes de Dieta Mediterr\u00e0nia. <a href=\"http:\/\/predimed-es.weebly.com\/recetas.html%20\">http:\/\/predimed-es.weebly.com\/recetas.html<\/a><\/li><li>Fundaci\u00f3 Dieta Mediterr\u00e0nia. Informaci\u00f3, receptes i men\u00fas propis d&#039;una dieta mediterr\u00e0nia: <a href=\"https:\/\/dietamediterranea.com\/\">https:\/\/dietamediterranea.com\/<\/a><\/li><li>Per valoreu el vostre nivell d&#039;activitat f\u00edsica. <a href=\"https:\/\/apps.caib.es\/plasalutfront\/formularios\/ipaq\/ipaq.xhtml%20\">https:\/\/apps.caib.es\/plasalutfront\/formularios\/ipaq\/ipaq.xhtml <\/a><\/li><li>Estils de vida saludable del Ministeri de Sanitat <a href=\"http:\/\/www.estilosdevidasaludable.msssi.gob.es\/\">http:\/\/www.estilosdevidasaludable.msssi.gob.es\/<\/a><\/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-2218\" aria-expanded=\"false\">Informaci\u00f3 professionals<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2218\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"8\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-2218\" tabindex=\"0\" hidden=\"hidden\"><blockquote><p><a href=\"https:\/\/codnib.es\/ca\/images\/intranet\/vivir-bien-vivir-sano-prof.pdf\/\" target=\"_blank\" rel=\"noopener\">(DESCARGAR) INFORMACI\u00d3 PER A PROFESSIONALS<\/a>\u00a0<\/p><\/blockquote><h3 class=\"text-primary\">Justificaci\u00f3 de la ter\u00e0pia dieteticonutricional<\/h3><p>La dieta mediterr\u00e0nia redueix el risc de malalties cardiovasculars, diabetis tipus 2, hipertensi\u00f3 arterial i alguns tipus de c\u00e0ncer.<\/p><p>A m\u00e9s, un estil de vida actiu ajuda a mantenir-se f\u00edsicament \u00e0gil, millora el benestar mental, redueix els s\u00edmptomes d&#039;ansietat i estr\u00e8s, millora el son i redueix el risc de depressi\u00f3. Millora la funci\u00f3 cognitiva i el benestar social.<\/p><p>Ajuda a gaudir d\u00b4una bona qualitat de vida i contribueix a mantenir un pes adequat.<\/p><h3 class=\"text-primary\">Objectiu del consell dieteticonutricional b\u00e0sic dirigit al pacient<\/h3><ul><li>Promoure h\u00e0bits alimentaris saludables.<\/li><li>Reduir el risc cardiovascular i de diabetis tipus 2 entre d&#039;altres problemes de salut relacionats amb l&#039;alimentaci\u00f3.<\/li><li>Mantenir un pes adequat.<\/li><\/ul><h3 class=\"text-primary\">Caracter\u00edstiques de la dieta<\/h3><ul><li>Patr\u00f3 alimentari ric en fruites i verdures, llegums, fruita seca, cereals integrals, moderada en lactis baixos en greix, carns magres, peixos i oli d&#039;oliva, i baixa en carns vermelles i derivats i aliments ultraprocessats rics en sal, greix saturats i trans i\/o sucres.<\/li><li>Sempre que sigui possible, s&#039;inclour\u00e0 l&#039;oli d&#039;oliva verge extra com a greix principal per cuinar i amanir els aliments.<\/li><li>Reduir l&#039;aportaci\u00f3 diet\u00e8tica de sal.<\/li><li>Receptes tradicionals riques en aliments dorigen vegetal, de temporada i proximitat.<\/li><li>Consum d&#039;almenys 3 racions de llegums per setmana i gaireb\u00e9 diari el de fruits secs<\/li><li>Pres\u00e8ncia de peix com a m\u00ednim en 3 preparacions culin\u00e0ries a la setmana.<\/li><li>Les carns blanques (aus i conill), prevalen davant de les vermelles (porc, xai i vedella), que es limiten a un consum mensual, seleccionant les carns molt magres.<\/li><li>Evitar el consum d&#039;alcohol, o si escau, limitar els \u00e0pats i no superar 2 unitats\/dia en homes i 1 en les dones, aix\u00ed com informar de la quantitat d&#039;alcohol que equival a una unitat i del risc associat a l&#039;exc\u00e9s de consum.<\/li><li>Ingestes frugals i en entorns assossegats<\/li><\/ul><h3 class=\"text-primary\">Altres recomanacions<\/h3><ul><li>En pacients amb sobrep\u00e8s\/obesitat o obesitat central es recomana prendre mesures per a la reducci\u00f3 ponderal.<\/li><li>Animeu la pr\u00e0ctica regular d&#039;exercici, almenys 30 min de 5 a 7 dies per setmana. Per al consell, consulteu les guies de prescripci\u00f3 d&#039;exercici f\u00edsic.<\/li><li>Ter\u00e0pia antitabac en cas de fumadors.<\/li><\/ul><h3 class=\"text-primary\">Temps estimat de tractament<\/h3><p>La intervenci\u00f3 dieteticonutricional s&#039;ha de considerar com a part del patr\u00f3 alimentari dels pacients, mantenint-lo al llarg de tota la seva vida.<\/p><h3 class=\"text-primary\">Criteris per a la derivaci\u00f3 al dietista-nutricionista. Informaci\u00f3 rellevant per a la interconsulta.<\/h3><ul><li>Avaluaci\u00f3 dels h\u00e0bits diet\u00e8tics i valoraci\u00f3 nutricional<\/li><li>Sobrep\u00e8s\/obesitat i\/o resist\u00e8ncia a la insulina\/diabetis<\/li><li>Hipertensos amb altres factors de risc o malalties<\/li><li>Hipertensi\u00f3 secund\u00e0ria a altres malalties o estats com la preecl\u00e0mpsia durant l&#039;embar\u00e0s<\/li><\/ul><h3 class=\"text-primary\">Refer\u00e8ncies bibliogr\u00e0fiques<\/h3><ul><li>Lopez-Garcia E, Rodriguez-Artaleig F, Li TY, Fung TT, Li S, Willett WC, Rimm EB, Hu FB. The Mediterranean-style dietary pattern and mortality among men and women with cardiovascular disease. AJCN. 2013 Oct 30;99(1):172-80.<\/li><li>Estruch R, Ros E, Sales-Salvad\u00f3 J, Coves MI, Corella D, Ar\u00f3s F, G\u00f3mez-Gr\u00e0cia E, Ruiz-Guti\u00e9rrez V, Fiol M, Lapetra J, Lamuela-Raventos RM. Primary prevention of cardiovascular disease with a Mediterranean diet. NEJM. 2013 Apr 4;368(14):1279-90.<\/li><li>Willett WC, Sacks F, Trichopoulou A, Drescher G, Ferro-Luzzi A, Helsing E, Trichopoulos D. Mediterranean diet pyramid: cultural model per healthy eating. AJCN. 1995 Jun 1;61(6):1402S-6S.<\/li><li>Gifford KD. Dietary fats, eating guides, and public policy: history, critique, and recommendations. Am J Med. 2002 Dec 30;113(9):89-106.<\/li><li>Samieri C, Sun Q, Townsend MK, Chiuve SE, Okereke OI, Willett WC, Stampfer M, Grodstein F. Association Between Dietary Patterns en Midlife and Health in Aging: An Observational Study. Annals of internal medicine. 2013 Nov 5;159(9):584-91.<\/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 EN INFORMACI\u00d3N AL PACIENTE &#8211; VIVIR SANO\u00a0 \u00bfPor qu\u00e9 es importante seguir estos consejos? Porque le ayudar\u00e1n a comer de un modo saludable y a reducir el riesgo de padecer enfermedades, viviendo m\u00e1s a\u00f1os y con buena salud.La forma de alimentarse hoy es decisiva para su salud futura.&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-1477","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\/1477","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=1477"}],"version-history":[{"count":12,"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/posts\/1477\/revisions"}],"predecessor-version":[{"id":3950,"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/posts\/1477\/revisions\/3950"}],"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=1477"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/categories?post=1477"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/tags?post=1477"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}