{"id":11645,"date":"2018-04-10T00:00:00","date_gmt":"2018-04-09T22:00:00","guid":{"rendered":"http:\/\/web-server-devel.mgc.es\/et-vols-aprimar-aquests-7-aliments-thi-poden-ajudar\/"},"modified":"2021-07-08T11:47:44","modified_gmt":"2021-07-08T09:47:44","slug":"et-vols-aprimar-aquests-7-aliments-thi-poden-ajudar","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/et-vols-aprimar-aquests-7-aliments-thi-poden-ajudar\/","title":{"rendered":"Et vols aprimar? Aquests 7 aliments t\u2019hi poden ajudar"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/et-vols-aprimar-aquests-7-aliments-thi-poden-ajudar\/#El_cos_diu_que_esta_saciat\" >El cos diu que est\u00e0 saciat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/et-vols-aprimar-aquests-7-aliments-thi-poden-ajudar\/#Hi_ha_aliments_que_omplen_mes\" >Hi ha aliments que omplen m\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/et-vols-aprimar-aquests-7-aliments-thi-poden-ajudar\/#7_aliments_que_omplen\" >7 aliments que omplen<\/a><\/li><\/ul><\/nav><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-4560\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2018\/04\/patatas-asadas2.jpg\" alt=\"Patatas asadas\" width=\"800\" height=\"500\" \/><\/p>\n<p>Fer r\u00e8gim \u00e9s sin\u00f2nim de passar gana, o quasi: aquesta \u00e9s la percepci\u00f3 que t\u00e9 qualsevol persona que hagi intentat aprimar-se, al marge que ho hagi aconseguit o no. La sensaci\u00f3 de gana, desagradable fora mida, \u00e9s el principal problema per aprimar-se i la principal causa per la qual els r\u00e8gims no funcionen a llarg termini.<!--more--><\/p>\n<p>La gana es produeix quan no ingerim prou calories i \u00e9s un mecanisme del cos per reclamar aliment. A continuaci\u00f3 t\u2019explicarem de quina manera el cos controla la gana i veurem que alguns aliments tenen l\u2019efecte d\u2019omplir o de saciar.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"El_cos_diu_que_esta_saciat\"><\/span>El cos diu que est\u00e0 saciat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Despr\u00e9s d\u2019ingerir l\u2019aliment, el cos emet el senyal de sacietat per dir que no necessita que continu\u00efs menjant. I aquesta sensaci\u00f3 de sentir-nos plens \u00e9s important per controlar all\u00f2 que mengem.<\/p>\n<p>El cert \u00e9s que la sacietat es produeix quan s\u2019ha omplert l\u2019est\u00f3mac, per\u00f2 aquest \u00e9s nom\u00e9s un factor. Quan mengem o bevem, all\u00f2 que ingerim arriba a l\u2019est\u00f3mac i d\u2019all\u00e0 passa al budell, on tot es processa i se n\u2019absorbeixen els nutrients; i el cos envia determinats senyals al cervell, als centres de gana o de sacietat. Seguidament, a mesura que els nutrients van arribant al seu dest\u00ed, el torrent sanguini, es segreguen determinades hormones que generen en el cos la sensaci\u00f3 d\u2019estar ple. Aix\u00f2 passa al cap de 15 o 20 minuts de comen\u00e7ar a menjar.<\/p>\n<p>[mautic type=&#8221;content&#8221; slot=&#8221;ebook-02-ca&#8221; \/]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hi_ha_aliments_que_omplen_mes\"><\/span>Hi ha aliments que omplen m\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Diversos estudis mostren que determinats aliments \u2012aquells que potencien la sensaci\u00f3 de sacietat i que tendeixen m\u00e9s que altres a inhibir la sensaci\u00f3 de gana\u2012 fan que disminueixi la ingesta i, per tant, la gana. Aix\u00f2 vol dir que hi ha aliments que ajuden a fer que qualsevol r\u00e8gim resulti m\u00e9s efectiu. Vegem quins factors intervenen en l\u2019\u00edndex de sacietat d\u2019un aliment.<\/p>\n<p><strong>La \u201cdensitat energ\u00e8tica\u201d<\/strong><\/p>\n<p>\u00c9s el nombre de calories que cont\u00e9 un gram de l\u2019aliment en q\u00fcesti\u00f3. Els aliments amb una densitat energ\u00e8tica baixa proporcionen, en la mateixa quantitat, menys calories que els que la tenen m\u00e9s alta. O sigui, que en pots menjar m\u00e9s quantitat sense que per aix\u00f2 ingereixis m\u00e9s calories. Quins? Les sopes, la fruita o les verdures, que contenen molta aigua.<\/p>\n<p><strong>Quanta fibra contenen<\/strong><\/p>\n<p>Menjar aliments amb molta fibra fa que augmenti la sensaci\u00f3 de sacietat, perqu\u00e8 s\u00f3n aliments de baixa densitat energ\u00e8tica (com ja hem vist, fruita i verdura). En les mateixes quantitats ens proporcionen la mateixa sensaci\u00f3 de sacietat, per\u00f2 amb menys calories consumides. I hi ha un altre factor: la digesti\u00f3 d\u2019aliments amb molta fibra \u00e9s m\u00e9s lenta, per la qual cosa l\u2019est\u00f3mac triga m\u00e9s a buidar-se, la digesti\u00f3 s\u2019allarga i la secreci\u00f3 d\u2019hormones es desencadena abans, i tot plegat augmenta la sensaci\u00f3 de plenitud.<\/p>\n<p><strong>Quantes prote\u00efnes contenen<\/strong><\/p>\n<p>Segons diverses investigacions, els aliments m\u00e9s proteics (m\u00e9s rics en prote\u00efnes) ens omplen m\u00e9s que els rics en greixos i hidrats de carboni. Les prote\u00efnes alteren la secreci\u00f3 de diverses hormones de la sacietat, la grelina i la GLP-1. I quins s\u00f3n els aliments m\u00e9s proteics? Sense \u00e0nim de ser exhaustius, la carn magra, el peix, els ous, els llegums, els fruits secs, el tofu i el iogurt.<\/p>\n<p><strong>L\u2019\u00edndex gluc\u00e8mic<\/strong><\/p>\n<p>L\u2019\u00edndex gluc\u00e8mic, o GI, \u00e9s un valor entre 0 i 100 que indica la velocitat en qu\u00e8 els hidrats es digereixen i s\u2019absorbeixen al torrent sanguini. Entre els que s\u2019absorbeixen r\u00e0pidament (\u00e9s a dir, els d\u2019un GI alt) hi ha el pa blanc i la pasta, per exemple. Entre els d\u2019absorci\u00f3 m\u00e9s lenta (GI baix) hi ha els cereals integrals (pa i pasta), la civada o el iogurt sense sucre, que alliberen les calories de manera m\u00e9s gradual i ens mantenen plens m\u00e9s temps.<\/p>\n<p><strong>Quants greixos cont\u00e9<\/strong><\/p>\n<p>Els greixos tamb\u00e9 ens omplen, \u00e9s clar que s\u00ed, per\u00f2 el problema \u00e9s la quantitat de calories que contenen: ens omplen, per\u00f2 engreixen. A m\u00e9s, tenen altres problemes que, grosso modo, poden provocar trastorns card\u00edacs seriosos. Alguns greixos s\u00f3n m\u00e9s sans que uns altres (i, per tant, causen menys problemes o no en causen cap, deixant de banda que engreixen): la fruita, els alvocats i el nostre insuperable oli d\u2019oliva.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-4561\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2018\/04\/huevo-pasado-por-agua2.jpg\" alt=\"Huevo pasado por agua\" width=\"800\" height=\"500\" \/><\/p>\n<p><strong>Si menges molt de pressa<\/strong><\/p>\n<p>Ja hem vist que els senyals de sacietat comencen a arribar al cervell al cap de 15 o 20 minuts d\u2019haver comen\u00e7at a menjar. Per tant, tot dep\u00e8n de si menges molt durant aquest per\u00edode de temps. Menjar de pressa sol ser la causa de menjar m\u00e9s del compte, perqu\u00e8 la sensaci\u00f3 de plenitud no t\u2019arribar\u00e0 fins que ja hagis menjat massa.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_aliments_que_omplen\"><\/span>7 aliments que omplen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>1. Les patates<\/strong><\/p>\n<p>Contenen molta aigua i quantitats moderades de prote\u00efnes i de fibra. Les patates ocupen el primer lloc a l\u2019escala de sacietat dels aliments segons un estudi publicat a European Journal of Clinical Nutrition el 1995, i si estan bullides o rostides \u2012i amb la pell, per augmentar la ingesta de fibra\u2012, encara millor.<\/p>\n<p><strong>2. Els ous<\/strong><\/p>\n<p>Tamb\u00e9 figuren al capdamunt de l\u2019esmentada escala. S\u00f3n una font de prote\u00efnes excel\u00b7lent i, a m\u00e9s, d\u2019alta qualitat: un ou gros cont\u00e9 6 grams de prote\u00efnes i 9 d\u2019amino\u00e0cids essencials. \u00c9s ideal prendre\u2019n per esmorzar, a la planxa o passats per aigua, amb una llesca de pa integral (per afegir-hi fibra).<\/p>\n<p><strong>3. Les mongetes<\/strong><\/p>\n<p>Ja hem vist que les sopes i els caldos tenen molta aigua i que omplen l\u2019est\u00f3mac f\u00e0cilment i amb poques calories. Les mongetes tamb\u00e9 s\u00f3n riques en prote\u00efnes, fibra i mid\u00f3 i s\u00f3n hidrats que s\u2019absorbeixen lentament, amb la qual cosa no provoquen puntes d\u2019elevaci\u00f3 de sucre a la sang.<\/p>\n<p><strong>4. L\u2019oli d\u2019oliva (verge extra)<\/strong><\/p>\n<p>Cont\u00e9 molt d\u2019\u00e0cid oleic (un greix monoinsaturat, o sigui, sa), un component bioactiu que cont\u00e9 OEA i que est\u00e0 comprovat que incrementa la sacietat. Afegir-ne a l\u2019amanida augmentar\u00e0 el factor de plenitud de la verdura.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-4562\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2018\/04\/aceite3.jpg\" alt=\"Aceite de oliva\" width=\"800\" height=\"500\" \/><\/p>\n<p><strong>5. El iogurt grec<\/strong><\/p>\n<p>T\u00e9 el doble de prote\u00efnes que un iogurt normal i, si ens el mengem sense sucre, \u00e9s perfecte com a esmorzar o per fer un mos entre \u00e0pats. \u00c9s delici\u00f3s amb fruita fresca o amb cereals integrals, i aix\u00ed hi afegim fibra i nutrients.<\/p>\n<p><strong>6. Les pomes<\/strong><\/p>\n<p>Tamb\u00e9 s\u00f3n ideals per picar entre \u00e0pats. Tenen for\u00e7a fibra (una poma pot suposar fins al 17% de la quantitat di\u00e0ria de fibra recomanada) i un \u00edndex gluc\u00e8mic baix.<\/p>\n<p><strong>7. Els fruits secs: nous o ametlles<\/strong><\/p>\n<p>Prova de menjar, entre \u00e0pats, uns 30 grams de nous o altres fruits secs (sense sal ni sucre, \u00e9s clar). Veur\u00e0s que et sacien r\u00e0pidament. A m\u00e9s, tenen prote\u00efnes bones i greixos sans. I si es combinen amb aliments que continguin hidrats, redueixen l\u2019\u00edndex gluc\u00e8mic del plat.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fer r\u00e8gim \u00e9s sin\u00f2nim de passar gana, o quasi: aquesta \u00e9s la percepci\u00f3 que t\u00e9 qualsevol persona que hagi intentat aprimar-se, al marge que ho hagi aconseguit o no. La sensaci\u00f3 de gana, desagradable fora mida, \u00e9s el principal problema per aprimar-se i la principal causa per la qual els r\u00e8gims no funcionen a llarg [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":14358,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[384],"class_list":["post-11645","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","tag-alimentacio"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/patatas-asadas2.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Et vols aprimar? Aquests 7 aliments t\u2019hi poden ajudar - MGC M\u00fatua<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mgc.es\/ca\/blog\/et-vols-aprimar-aquests-7-aliments-thi-poden-ajudar\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Et vols aprimar? Aquests 7 aliments t\u2019hi poden ajudar - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Fer r\u00e8gim \u00e9s sin\u00f2nim de passar gana, o quasi: aquesta \u00e9s la percepci\u00f3 que t\u00e9 qualsevol persona que hagi intentat aprimar-se, al marge que ho hagi aconseguit o no. 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