{"id":17763,"date":"2020-03-11T09:00:00","date_gmt":"2020-03-11T08:00:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=17763"},"modified":"2021-07-07T12:54:33","modified_gmt":"2021-07-07T10:54:33","slug":"es-veritat-que-sopar-engreixa","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/es-veritat-que-sopar-engreixa\/","title":{"rendered":"\u00c9s veritat que sopar engreixa?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 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\/es-veritat-que-sopar-engreixa\/#Menjar_tard_engreixa\" >Menjar tard engreixa?<\/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\/es-veritat-que-sopar-engreixa\/#Totes_les_calories_son_iguals\" >Totes les calories s\u00f3n iguals?<\/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\/es-veritat-que-sopar-engreixa\/#Per_que_ens_engreixem\" >Per qu\u00e8 ens engreixem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/es-veritat-que-sopar-engreixa\/#El_sopar_afecta_la_digestio_i_el_son\" >El sopar afecta la digesti\u00f3 i el son?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/es-veritat-que-sopar-engreixa\/#Que_podem_menjar_a_la_nit\" >Qu\u00e8 podem menjar a la nit<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"709\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/02\/comer-de-noche2.jpg\" alt=\"cenar\" class=\"wp-image-17761\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/02\/comer-de-noche2.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/02\/comer-de-noche2-440x390.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/02\/comer-de-noche2-768x681.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>S\u2019ha dit sempre que el sopar \u00e9s l\u2019\u00e0pat que m\u00e9s engreixa. De fet, recordes la dita popular \u201cCal esmorzar com un rei, dinar com un pr\u00edncep i sopar com un pobre\u201d?<\/p>\n\n\n\n<p>La intu\u00efci\u00f3 ens diu que \u00e9s m\u00e9s l\u00f2gic consumir m\u00e9s calories d\u2019hora al mat\u00ed i al llarg del dia, que \u00e9s quan les cremes, que no pas fer-ho a la nit, perqu\u00e8 aleshores en \u201cgastes\u201d menys. El dubte \u00e9s si aquesta impressi\u00f3 \u00e9s veritat o no.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Menjar_tard_engreixa\"><\/span>Menjar tard engreixa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hi ha un estudi, que es va dur a terme al King\u2019s College de Londres, i es va publicar al <em>British Journal of Nutrition<\/em>, en el qual els investigadors analitzaven els h\u00e0bits alimentaris de m\u00e9s de 1.500 infants. Els resultats van indicar que no hi havia cap correlaci\u00f3 determinant entre sopar m\u00e9s tard de les vuit del vespre i guanyar pes.<\/p>\n\n\n\n<p>Dit altrament: els infants que sopaven m\u00e9s tard no eren pas m\u00e9s grassos que els qui no menjaven res a partir d\u2019aquesta hora. Cal entendre que la ingesta de calories, en tots dos casos, era id\u00e8ntica.<\/p>\n\n\n\n<p>Aquest treball n\u2019avala altres d\u2019anteriors, ara per\u00f2 amb persones adultes, que tampoc no han trobat cap connexi\u00f3 entre tots dos fets. Aix\u00ed doncs, cal posar en dubte la creen\u00e7a popular.<\/p>\n\n\n<p>[mautic type=&#8221;content&#8221; slot=&#8221;ebook-02-ca&#8221; \/]<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Totes_les_calories_son_iguals\"><\/span>Totes les calories s\u00f3n iguals?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Des d\u2019un punt de vista estrictament metab\u00f2lic, les calories a l\u2019hora d\u2019esmorzar tenen el mateix valor que si es consumeixen a la nit. Guanyarem pes (\u00e9s a dir, ens engreixarem) si ingerim m\u00e9s calories que no en cremem, independentment de l\u2019hora en qu\u00e8 ho fem.<\/p>\n\n\n\n<p>La ingesta global de calories, la quantitat d\u2019activitat que es fa i l\u2019origen d\u2019aquestes calories \u2013preferiblement si s\u2019obtenen de fruites i verdures, gra sencer i lactis, i no pas d\u2019aliments rics en sucres refinats i greixos\u2013 s\u00f3n els factors que realment tenen un impacte significatiu en la salut.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Per_que_ens_engreixem\"><\/span>Per qu\u00e8 ens engreixem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Malgrat tot, hi ha raons per vigilar qu\u00e8 mengem despr\u00e9s de les vuit del vespre, sobretot quina mena d\u2019aliments tendim a consumir a la nit.<\/p>\n\n\n\n<p>Ben sovint ens asseiem davant del televisor, despr\u00e9s de sopar, amb alguna cosa per picar molt cal\u00f2rica, com ara un gelat, quatre galetetes o una mica de xocolata que, habitualment, no ingerim per gana, sin\u00f3 per avorriment, estr\u00e8s, cansament o simplement per costum. Aquesta mena de menjar, al qual es para poca atenci\u00f3, en nombroses ocasions ens fa guanyar pes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"El_sopar_afecta_la_digestio_i_el_son\"><\/span>El sopar afecta la digesti\u00f3 i el son?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hi ha altres consideracions derivades de menjar a la nit i que s\u2019escapen de l\u2019objectiu d\u2019aquest article, per\u00f2 que cal tenir en compte.<\/p>\n\n\n\n<p>A banda de l\u2019exc\u00e9s de calories, menjar massa abans d\u2019anar a dormir pot provocar trastorns digestius. Durant el son, la digesti\u00f3 s\u2019alenteix de manera natural, tal com passa amb el metabolisme.<\/p>\n\n\n\n<p>Anar a dormir havent sopat pot produir indigesti\u00f3, reflux i acidesa. Els aliments abundants en greixos o amb moltes esp\u00e8cies s\u00f3n els que m\u00e9s ens poden afectar i, per tant, els haur\u00edem d\u2019evitar a la nit.<\/p>\n\n\n\n<p>Per la mateixa ra\u00f3, els aliments rics en sucres, els quals faran augmentar la glucosa a la sang, tamb\u00e9 tindran com a conseq\u00fc\u00e8ncia la pujada del cortisol, l\u2019hormona de l\u2019estr\u00e8s, fet que afecta, en definitiva, la qualitat del son.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_podem_menjar_a_la_nit\"><\/span>Qu\u00e8 podem menjar a la nit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si et preocupa d\u2019engreixar-te, ja hem vist que l\u2019organisme processa les calories de la mateixa manera al mat\u00ed que al vespre.<\/p>\n\n\n\n<p>Ara b\u00e9, si, en canvi, volem menjar de manera saludable i equilibrada, evitant que apareguin els problemes que hem esmentat abans, et fem unes quantes recomanacions a continuaci\u00f3.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\n\tConsumeix\n\taliments que saci\u00efn, proteics i rics en fibra. Si et fa l\u2019efecte\n\tque est\u00e0s satisfet, ben probablement caur\u00e0s menys en la temptaci\u00f3\n\tde continuar picant.\n\t<\/li><li>\n\tSi,\n\tmalgrat tot, picar davant del televisor encara et tempta, tingues a\n\tl\u2019abast fruita seca en comptes de galetes, i iogurt natural en\n\tlloc de gelat.\n\t<\/li><li>\n\tEvita\n\tel sucre, la cafe\u00efna i l\u2019alcohol abans d\u2019anar a dormir. Totes\n\taquestes subst\u00e0ncies tenen un impacte negatiu en la qualitat del\n\tson.\n\t<\/li><li>\n\tSi\n\ttens problemes digestius, planteja\u2019t d\u2019apuntar qu\u00e8 menges per\n\tsopar, de manera que puguis identificar quins menjars et produeixen\n\taquests problemes i, en conseq\u00fc\u00e8ncia, els puguis evitar.\n<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>S\u2019ha dit sempre que el sopar \u00e9s l\u2019\u00e0pat que m\u00e9s engreixa. De fet, recordes la dita popular \u201cCal esmorzar com un rei, dinar com un pr\u00edncep i sopar com un pobre\u201d? La intu\u00efci\u00f3 ens diu que \u00e9s m\u00e9s l\u00f2gic consumir m\u00e9s calories d\u2019hora al mat\u00ed i al llarg del dia, que \u00e9s quan les cremes, [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":17761,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[384,465],"class_list":["post-17763","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","tag-alimentacio","tag-obesitat"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/02\/comer-de-noche2.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 v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00c9s veritat que sopar engreixa? - 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\/es-veritat-que-sopar-engreixa\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00c9s veritat que sopar engreixa? - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"S\u2019ha dit sempre que el sopar \u00e9s l\u2019\u00e0pat que m\u00e9s engreixa. 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