{"id":18095,"date":"2020-04-08T09:00:00","date_gmt":"2020-04-08T07:00:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=18095"},"modified":"2021-07-07T12:53:41","modified_gmt":"2021-07-07T10:53:41","slug":"que-cal-tenir-en-compte-per-fer-se-vegetaria","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/que-cal-tenir-en-compte-per-fer-se-vegetaria\/","title":{"rendered":"Qu\u00e8 cal tenir en compte per fer-se vegetari\u00e0"},"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\/que-cal-tenir-en-compte-per-fer-se-vegetaria\/#Els_nutrients_en_una_dieta_basica\" >Els nutrients en una dieta b\u00e0sica<\/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\/que-cal-tenir-en-compte-per-fer-se-vegetaria\/#Hem_de_suplir_els_nutrients_que_obtenim_de_certs_aliments_per_uns_altres_de_compatibles_amb_una_dieta_vegetariana\" >Hem de suplir els nutrients que obtenim de certs aliments per uns altres de compatibles amb una dieta vegetariana<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-poke-880x587.jpg\" alt=\"dieta vegetariana\" class=\"wp-image-18100\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-poke-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-poke-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-poke-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-poke-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-poke.jpg 927w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Ja sigui per motius \u00e8tics, de sostenibilitat o de salut, la veritat \u00e9s que cada vegada hi ha m\u00e9s persones que decideixen prescindir de la carn en la seva dieta, i opten per una alimentaci\u00f3 vegetariana o vegana. No obstant aix\u00f2, a l&#8217;hora de triar aquesta opci\u00f3 s&#8217;han de tenir en compte alguns aspectes perqu\u00e8 l&#8217;alimentaci\u00f3 sigui correcta i no suposi un deteriorament per a la salut per la manca d&#8217;alguns nutrients b\u00e0sics.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>Si has decidit ser vegetari\u00e0, primer \u00e9s important comptar amb tota la informaci\u00f3 necess\u00e0ria sobre el que implica aquest canvi i con\u00e8ixer b\u00e9 quins nutrients aporta cada grup d&#8217;aliments. Si no vols suprimir de cop tots els aliments d&#8217;origen animal pots fer que la transici\u00f3 a aquest nou tipus d&#8217;alimentaci\u00f3 sigui progressiva, comen\u00e7ant per la carn vermella, eliminant progressivament altres classes de carn i valorant si vols suprimir tamb\u00e9 la llet i els seus derivats, i els ous (dependr\u00e0 del grau de vegetarianisme que vulguis adoptar).<\/p>\n\n\n\n<p>Es faci com es faci la transici\u00f3, la recomanaci\u00f3 \u00e9s que la nostra dieta, si m\u00e9s no en els primers mesos, estigui controlada per un nutricionista perqu\u00e8 no es produeixi un d\u00e8ficit de nutrients que pugui afectar la nostra salut.<\/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=\"Els_nutrients_en_una_dieta_basica\"><\/span>Els nutrients en una dieta b\u00e0sica<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-nutricionista-880x587.jpg\" alt=\"dieta vegetariana\" class=\"wp-image-18098\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-nutricionista-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-nutricionista-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-nutricionista-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-nutricionista-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-nutricionista.jpg 927w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Hi ha tres categories fonamentals de nutrients: els hidrats de carboni (o carbohidrats o, simplement, hidrats), els greixos (o l\u00edpids) i les prote\u00efnes. Els tres s\u00f3n fonamentals en la nutrici\u00f3 humana. La dieta b\u00e0sica ha d&#8217;estar composta dels tres tipus perqu\u00e8 s&#8217;aportin les calories que necessita l&#8217;organisme que, idealment, han de repartir-se en els seg\u00fcents percentatges orientatius:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Calories aportades per hidrats, entre el 40 i el 60% del total.<\/li><li>Calories aportades per greixos, el 30% aproximadament.<\/li><li>Calories aportades per les prote\u00efnes: al voltant del 15%.<\/li><\/ul>\n\n\n\n<p>Els que opten per una dieta vegetariana han de ser conscients que eliminar certs aliments com ara la carn, el peix, els ous i els l\u00e0ctics (segons el grau de vegetarianisme que es vulgui adoptar), pot suposar una manca de vitamines, minerals i, sobretot, prote\u00efnes, que \u00e9s imprescindible suplir.<\/p>\n\n\n\n<p>Per aix\u00f2 \u00e9s tan important que els qui opten per una dieta vegetariana s\u00e0piguen la composici\u00f3 nutricional dels aliments que consumeixen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hem_de_suplir_els_nutrients_que_obtenim_de_certs_aliments_per_uns_altres_de_compatibles_amb_una_dieta_vegetariana\"><\/span>Hem de suplir els nutrients que obtenim de certs aliments per uns altres de compatibles amb una dieta vegetariana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Perqu\u00e8 no es produeixi un d\u00e8ficit de nutrients que pugui afectar la salut, hi ha diverses opcions vegetals per suplir aquells que aconseguim a trav\u00e9s d&#8217;aliments d&#8217;origen animal:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"588\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-tosta-880x588.jpg\" alt=\"dieta vegetariana\" class=\"wp-image-18102\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-tosta-880x588.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-tosta-440x294.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-tosta-768x513.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-tosta-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-tosta.jpg 927w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Prote\u00efnes<\/h3>\n\n\n\n<p>Les prote\u00efnes estan presents en abund\u00e0ncia en la carn, el peix, els ous, el marisc i els lactis. At\u00e8s que les d&#8217;origen vegetal no tenen tant valor biol\u00f2gic, per compensar-ho es poden substituir mitjan\u00e7ant una combinaci\u00f3 \u00f2ptima de llegums amb cereals que aportin tots els amino\u00e0cids essencials presents en les prote\u00efnes. Podrien ser: llenties amb arr\u00f2s, soja amb blat i s\u00e8sam, mongetes amb blat de moro, etc.<\/p>\n\n\n\n<p>Altres aliments, com ara el seitan, la <a href=\"https:\/\/www.mgc.es\/ca\/blog\/proteines-per-a-vegetarians\/\" target=\"_blank\" rel=\"noreferrer noopener\">prote\u00efna vegetal<\/a> del gluten de blat i la soja i els seus derivats, s&#8217;utilitza en la dieta vegetariana per l&#8217;aportaci\u00f3 de prote\u00efnes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamines, espec\u00edficament la vitamina B12 (per evitar l\u2019an\u00e8mia i la deterioraci\u00f3 del sistema nervi\u00f3s)<\/h3>\n\n\n\n<p>L&#8217;aportaci\u00f3 d&#8217;aquests nutrients essencials la podem obtenir a partir de les llenties, les algues marines, la quinoa, el cusc\u00fas i la verdura de fulla verda. No obstant aix\u00f2, l&#8217;alimentaci\u00f3 vegetariana sol tenir un d\u00e8ficit de vitamina B12, ja que aquesta vitamina \u00e9s present, sobretot en els teixits animals. Per tant, \u00e9s recomanable aportar-la com una suplementaci\u00f3 en la dieta.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Calci<\/h3>\n\n\n\n<p>Si optem per una alimentaci\u00f3 ovolactovegetariana (que inclou el consum d&#8217;ous i lactis) \u00e9s possible que no tinguem problemes d&#8217;<a href=\"https:\/\/www.mgc.es\/ca\/blog\/sis-aliments-dorigen-no-animal-que-contenen-calci\/\" target=\"_blank\" rel=\"noreferrer noopener\">ingesta de calci<\/a>, com s\u00ed que pot oc\u00f3rrer amb la dieta vegetariana o la dieta vegana.<\/p>\n\n\n\n<p>A m\u00e9s de la soja en gra o germinat, 100 grams de grelos, col arrissada, fulles de mostassa o col xinesa proporcionen la mateixa quantitat de calci que una tassa de llet de vaca. I la llet de soja enriquida (al voltant de 300 mil\u00b7ligrams de calci per tassa) proporciona prote\u00efna d&#8217;una manera especialment saludable, a m\u00e9s del seu contingut en vitamines B12 i D.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"598\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-magdalenas-880x598.jpg\" alt=\"dieta vegetariana\" class=\"wp-image-18096\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-magdalenas-880x598.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-magdalenas-440x299.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-magdalenas-768x521.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/dieta-vegetariana-magdalenas.jpg 919w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ferro<\/h3>\n\n\n\n<p>En la dieta vegetariana, per facilitar l&#8217;absorci\u00f3 de ferro hem d&#8217;incloure varietat de llegums i verdura de fulla verda, com ara els espinacs o les bledes. Tamb\u00e9 hem d&#8217;incloure aliments rics en vitamina C, com ara la taronja, la llimona, el kiwi, les maduixes, la papaia, el pebrot, el tom\u00e0quet i el julivert.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u00c0cids grassos omega 3<\/h3>\n\n\n\n<p>Quant als \u00e0cids grassos omega-3, si la dieta no inclou peix, es poden augmentar amb una cullerada el dia d&#8217;oli de llavors de lli (oli de llinosa), oli d&#8217;oliva o optar per una suplementaci\u00f3 aliment\u00e0ria.<\/p>\n\n\n\n<p>En general, cal triar b\u00e9 el que mengem perqu\u00e8 la dieta vegetariana sigui \u00f2ptima i no es produeixin mancances nutricionals. La nostra recomanaci\u00f3: sempre!, consultar amb un especialista en nutrici\u00f3 que ens pugui assessorar i fer un control anal\u00edtic per tenir la seguretat que ens estem alimentant de la manera correcta.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ja sigui per motius \u00e8tics, de sostenibilitat o de salut, la veritat \u00e9s que cada vegada hi ha m\u00e9s persones que decideixen prescindir de la carn en la seva dieta, i opten per una alimentaci\u00f3 vegetariana o vegana. No obstant aix\u00f2, a l&#8217;hora de triar aquesta opci\u00f3 s&#8217;han de tenir en compte alguns aspectes perqu\u00e8 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":18098,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[384],"class_list":["post-18095","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\/2020\/04\/dieta-vegetariana-nutricionista.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>Qu\u00e8 cal tenir en compte per fer-se vegetari\u00e0 - 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\/que-cal-tenir-en-compte-per-fer-se-vegetaria\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Qu\u00e8 cal tenir en compte per fer-se vegetari\u00e0 - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Ja sigui per motius \u00e8tics, de sostenibilitat o de salut, la veritat \u00e9s que cada vegada hi ha m\u00e9s persones que decideixen prescindir de la carn en la seva dieta, i opten per una alimentaci\u00f3 vegetariana o vegana. 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