{"id":1481,"date":"2021-04-15T21:52:10","date_gmt":"2021-04-15T19:52:10","guid":{"rendered":"https:\/\/codnib.es\/2021\/04\/15\/dieta-mediterranea\/"},"modified":"2025-06-13T10:40:29","modified_gmt":"2025-06-13T08:40:29","slug":"dieta-mediterranea","status":"publish","type":"post","link":"https:\/\/codnib.es\/ca\/dieta-mediterranea\/","title":{"rendered":"Dieta mediterr\u00e0nia"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"1481\" class=\"elementor elementor-1481\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-eca648d elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default sc_fly_static\" data-id=\"eca648d\" 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-9a2a3a1 sc_content_align_inherit sc_layouts_column_icons_position_left sc_fly_static\" data-id=\"9a2a3a1\" 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-5775fe4 elementor-button-info sc_fly_static elementor-widget elementor-widget-button\" data-id=\"5775fe4\" 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-9fed56a sc_layouts_column_align_right sc_layouts_column sc_content_align_inherit sc_layouts_column_icons_position_left sc_fly_static\" data-id=\"9fed56a\" 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-92d706b elementor-button-success sc_fly_static elementor-widget elementor-widget-button\" data-id=\"92d706b\" 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\/dieta-mediterranea.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-5dfa13f0 elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default sc_fly_static\" data-id=\"5dfa13f0\" 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-74e3f858 sc_content_align_inherit sc_layouts_column_icons_position_left sc_fly_static\" data-id=\"74e3f858\" 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-4260c39 sc_fly_static elementor-widget elementor-widget-spacer\" data-id=\"4260c39\" 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-5357dd94 sc_fly_static elementor-widget elementor-widget-text-editor\" data-id=\"5357dd94\" 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;\">INFORMACI\u00d3 AL PACIENT \u2013 DIETA MEDITERR\u00c0NIA<\/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 com la diabetis, les malalties del cor i els seus factors de risc com la hipertensi\u00f3 i els nivells alts a la sang de colesterol i sucre.<\/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-b31196d sc_fly_static elementor-widget elementor-widget-spacer\" data-id=\"b31196d\" 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-4961181 elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default sc_fly_static\" data-id=\"4961181\" 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-2cdcd10 sc_content_align_inherit sc_layouts_column_icons_position_left sc_fly_static\" data-id=\"2cdcd10\" 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-0fe44ed elementor-tabs-view-horizontal sc_fly_static elementor-widget elementor-widget-tabs\" data-id=\"0fe44ed\" 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-1661\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"true\" data-tab=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"elementor-tab-content-1661\" aria-expanded=\"false\">Recomanacions diet\u00e8tiques generals<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1662\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1662\" aria-expanded=\"false\">Grup d&#039;aliments clau<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1663\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"3\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1663\" aria-expanded=\"false\">Men\u00fa exemple<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1664\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"4\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1664\" aria-expanded=\"false\">Aspectes culinaris i de compra<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1665\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"5\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1665\" aria-expanded=\"false\">Altres recomanacions<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1666\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"6\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1666\" aria-expanded=\"false\">Eines d&#039;autoavaluaci\u00f3<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1667\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"7\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1667\" aria-expanded=\"false\">Saber +<\/div>\n\t\t\t\t\t\t\t\t\t<div id=\"elementor-tab-title-1668\" class=\"elementor-tab-title elementor-tab-desktop-title\" aria-selected=\"false\" data-tab=\"8\" role=\"tab\" tabindex=\"-1\" aria-controls=\"elementor-tab-content-1668\" 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-1661\" aria-expanded=\"false\">Recomanacions diet\u00e8tiques generals<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1661\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1661\" tabindex=\"0\" hidden=\"false\"><ul><li>Augmenti el consum d&#039;aliments d&#039;origen vegetal com fruites i hortalisses, llegums, fruits secs, llavors i cereals integrals com l&#039;arr\u00f2s, el pa, la pasta, etc.<\/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>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>Prengui fruita de postres i entre hores, i almenys una raci\u00f3 d&#039;hortalisses (120-150g, mig plat) al dinar i una altra al sopar, assegurant una en cru (amanida).<\/li><li>Trieu peixos i aus, abans que altres 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>Eviteu els aliments processats rics en sal, greix saturat i\/o sucres, com els embotits, mantega, llard, brioixeria, hamburgueses, menjar r\u00e0pid o refrescos.<\/li><li>Trieu lactis (llet, iogurt i formatges) baixos en greix.<\/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 eviteu el consum d&#039;alcohol. 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-1662\" aria-expanded=\"false\">Grup d&#039;aliments clau<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1662\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1662\" 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><p>\u00bd bol cereals integrals<\/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<\/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>En alm\u00edvar i n\u00e8ctars<\/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 magres 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 ou mitj\u00e0<\/p><\/td><td class=\"alert-notice\"><p>3-4 racions\/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 \u2013 6 racions \/dia<\/p><\/td><td><p>Oli d&#039;oliva 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>Evitar<\/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>4-5 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-1663\" aria-expanded=\"false\">Men\u00fa exemple<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1663\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1663\" 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><\/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>Ratlla 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-1664\" aria-expanded=\"false\">Aspectes culinaris i de compra<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1664\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"4\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1664\" 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<\/li><li>Recupereu les receptes tradicionals, especialment les de peixos, llegums, verdures, ous, i carns d&#039;au 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 i varietats integrals d&#039;arr\u00f2s, pa, pasta, cusc\u00fas, etc.<\/li><li>Limiteu el consum d&#039;aliments envasats, processats i\/o precuinats i llegiu les etiquetes, escollint els que menys greixos saturats, sal i sucres tinguin.<\/li><li>Cuini amb les t\u00e8cniques que millor mantinguin el sabor dels aliments com ara al vapor, saltat, microones o papillota.<\/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-1665\" aria-expanded=\"false\">Altres recomanacions<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1665\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"5\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1665\" tabindex=\"0\" hidden=\"hidden\"><ul><li>L&#039;estr\u00e8s pot afectar la vostra salut, gaudiu d&#039;un estil de vida mediterrani.<\/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 setmana o intenteu 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-1666\" aria-expanded=\"false\">Eines d&#039;autoavaluaci\u00f3<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1666\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"6\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1666\" 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-1667\" aria-expanded=\"false\">Saber +<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1667\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"7\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1667\" 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 \u201cSabor Mediterrani\u201d http:\/\/e-alvac.caib.es\/sm\/es\/establiments.html<\/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. https:\/\/apps.caib.es\/plasalutfront\/formularis\/ipaq\/ipaq.xhtml<\/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-1668\" aria-expanded=\"false\">Informaci\u00f3 professionals<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-1668\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"8\" role=\"tabpanel\" aria-labelledby=\"elementor-tab-title-1668\" tabindex=\"0\" hidden=\"hidden\"><blockquote><p><a href=\"https:\/\/codnib.es\/ca\/images\/intranet\/dieta-mediterranea-prof.pdf\/\" target=\"_blank\" rel=\"noopener\">(DESCARGAR) INFORMACI\u00d3 PER A PROFESSIONALS<\/a><\/p><\/blockquote><h3 class=\"text-primary\">Justificaci\u00f3 de la ter\u00e0pia dieteticonutricional<\/h3><p>Hi ha evid\u00e8ncia robusta que el seguiment de la dieta mediterr\u00e0nia redueix el risc de malalties cardiovasculars, mortalitat general, diabetis tipus 2 i alguns tipus de c\u00e0ncer. A m\u00e9s, ajudaria a conservar la funci\u00f3 cognitiva ia reduir la inflamaci\u00f3 i el dany cel\u00b7lular per estr\u00e8s oxidatiu.<\/p><p>L&#039;estudi PREDIMED va demostrar que en una poblaci\u00f3 amb alt risc cardiovascular, una dieta mediterr\u00e0nia suplementada amb oli d&#039;oliva verge extra o fruita seca i sense cap restricci\u00f3 de greixos i calories, redueix en un 30% el risc d&#039;esdeveniments cardiovasculars m\u00e9s grans (mort, ictus i infart).<\/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.<\/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>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>En cas de consum d&#039;alcohol, se suggereix limitar els menjars i no superar 2 unitats\/dia als homes i 1 unitat\/dia a 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\">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\">Indicadors d&#039;avaluaci\u00f3 del consell donat al pacient<\/h3><ul><li>Test d&#039;adher\u00e8ncia a la dieta mediterr\u00e0nia disponible a eSIAP.<\/li><li>Controls de pes en cas de sobrep\u00e8s\/obesitat.<\/li><li>Test d&#039;adher\u00e8ncia a les pautes d\u201factivitat f\u00edsica. <a href=\"https:\/\/apps.caib.es\/plasalutfront\/formularios\/ipaq\/ipaq.xhtml\">https:\/\/apps.caib.es\/plasalutfront\/formularios\/ipaq\/ipaq.xhtml<\/a><\/li><\/ul><h3 class=\"text-primary\">Aspectes d&#039;atenci\u00f3 especial<\/h3><ul><li>En pacients amb exc\u00e9s de pes 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><li>El consum de begudes alcoh\u00f2liques durant els \u00e0pats no \u00e9s determinant en l&#039;adhesi\u00f3 al patr\u00f3 de dieta mediterr\u00e0nia.<\/li><\/ul><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>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>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>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>Sales-Salvad\u00f3 J, Bull\u00f3 M, Babio N, Mart\u00ednez-Gonz\u00e1lez M\u00c1, Ibarrola-Jurat N, Basora J, Estruch R, Coves MI, Corella D, Ar\u00f3s F, Ruiz-Guti\u00e9rrez V. Diabetis care. 2011 Jan 1;34(1):14-9.<\/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 INFORMACI\u00d3N AL PACIENTE &#8211; DIETA MEDITERR\u00c1NEA \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 como la diabetes, las enfermedades del coraz\u00f3n y sus factores de riesgo como la hipertensi\u00f3n y los niveles&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-1481","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\/1481","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=1481"}],"version-history":[{"count":12,"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/posts\/1481\/revisions"}],"predecessor-version":[{"id":3956,"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/posts\/1481\/revisions\/3956"}],"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=1481"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/categories?post=1481"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/codnib.es\/ca\/wp-json\/wp\/v2\/tags?post=1481"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}