{"id":19896,"date":"2020-09-30T17:07:53","date_gmt":"2020-09-30T15:07:53","guid":{"rendered":"https:\/\/www.mgc.es\/?p=19896"},"modified":"2021-07-07T12:48:23","modified_gmt":"2021-07-07T10:48:23","slug":"la-dieta-vegetariana-optima-per-tenir-cura-del-teu-cor","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/la-dieta-vegetariana-optima-per-tenir-cura-del-teu-cor\/","title":{"rendered":"La dieta vegetariana, \u00f2ptima per tenir cura del teu cor"},"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\/la-dieta-vegetariana-optima-per-tenir-cura-del-teu-cor\/#La_importancia_duna_correcta_aportacio_de_nutrients\" >La import\u00e0ncia d&#8217;una correcta aportaci\u00f3 de nutrients<\/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\/la-dieta-vegetariana-optima-per-tenir-cura-del-teu-cor\/#Classificacio_del_vegetaria\" >Classificaci\u00f3 del vegetari\u00e0<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>L&#8217;<strong>1 d&#8217;octubre, se celebra el Dia Mundial del Vegetarianisme<\/strong>. Encara que moltes persones decideixen seguir aquesta dieta per consci\u00e8ncia, com una filosofia de vida, tamb\u00e9 altres han decidit adoptar-la per motius de salut. I no els falta ra\u00f3. Segons un estudi de l&#8217;<a href=\"http:\/\/ajcn.nutrition.org\/\">American Journal of Clinical Nutrition<\/a>, la dieta vegetariana redueix en un 32% el risc d&#8217;hospitalitzaci\u00f3 o mort per accident cardiovascular.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>L&#8217;estudi, elaborat durant gaireb\u00e9 una d\u00e8cada, va revelar que en general les persones que seguien una dieta vegetariana presentaven<strong> menors nivells de colesterol i pressi\u00f3 arterial.<\/strong><\/p>\n\n\n\n<p>&#8220;Els vegetarians tenen un perfil lip\u00eddic millor que el dels no vegetarians, probablement pel fet que en la seva dieta hi havia una pres\u00e8ncia m\u00e9s gran de greixos poliinsaturats que de greixos saturats&#8221;, expliquen els responsables de la investigaci\u00f3. D&#8217;altra banda, els nivells de tensi\u00f3 arterial tamb\u00e9 eren significativament m\u00e9s baixos, a causa d&#8217;un menor \u00edndex de massa corporal (IMC).<\/p>\n\n\n\n<p>Sense entrar en terrenys de consci\u00e8ncia i centrant-nos en la q\u00fcesti\u00f3 exclusivament de la salut, el que podem concloure d&#8217;aquests estudis \u00e9s el paper essencial que compleix l&#8217;alimentaci\u00f3 en la prevenci\u00f3 de les malalties del cor. <strong>&#8220;El principal missatge \u00e9s que l&#8217;alimentaci\u00f3 \u00e9s un factor fonamental per a la salut del cor&#8221;.<\/strong><\/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=\"La_importancia_duna_correcta_aportacio_de_nutrients\"><\/span>La import\u00e0ncia d&#8217;una correcta aportaci\u00f3 de nutrients<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=\"860\" height=\"573\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/dia_vegetariano1.jpg\" alt=\"dieta vegetariana\" class=\"wp-image-19890\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/dia_vegetariano1.jpg 860w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/dia_vegetariano1-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/dia_vegetariano1-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/dia_vegetariano1-600x400.jpg 600w\" sizes=\"auto, (max-width: 860px) 100vw, 860px\" \/><\/figure>\n\n\n\n<p>Sempre s&#8217;insisteix en la import\u00e0ncia de portar una dieta equilibrada a base de fruita, verdura, cereals, lactis, oli d&#8217;oliva, carn magra i peix blau, evitant els greixos saturats. De manera que els que opten per una dieta vegetariana han de ser conscients que el fet d\u2019evitar certs aliments com la carn, el peix, els ous i els lactis (segons el grau de vegetarianisme), pot suposar una mancan\u00e7a de vitamines, minerals i, sobretot, prote\u00efnes, que \u00e9s imprescindible de suplir.<\/p>\n\n\n\n<p>Per tant, m\u00e9s que mai, per als qui opten per una dieta vegetariana \u00e9s molt necessari saber la composici\u00f3 dels aliments que consumeixen.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"860\" height=\"482\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/dia_vegetariano2.jpg\" alt=\"dieta vegetariana\" class=\"wp-image-19886\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/dia_vegetariano2.jpg 860w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/dia_vegetariano2-440x247.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/dia_vegetariano2-768x430.jpg 768w\" sizes=\"auto, (max-width: 860px) 100vw, 860px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Com podem suplir els nutrients que obtenim de certs aliments per altres de compatibles amb una dieta vegetariana?<\/h3>\n\n\n\n<p>Hi ha diverses opcions, com ara:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Prote\u00efnes:<\/strong> segons ens explica la Societat Espanyola de Cardiologia (SEC), les prote\u00efnes, presents en abund\u00e0ncia en els ous i els lactis, es poden substituir mitjan\u00e7ant una \u00f2ptima combinaci\u00f3 de llegums amb cereals. Podrien ser: llenties amb arr\u00f2s, soja amb blat i s\u00e8sam, mongetes amb blat de moro, etc.<\/li><li><strong>Vitamines i espec\u00edficament la vitamina B12<\/strong> (per evitar an\u00e8mia i deteriorament del sistema nervi\u00f3s): l\u2019aportaci\u00f3 correcta d&#8217;aquests nutrients essencials la podem obtenir de les llenties, les algues marines, la quinoa, el cusc\u00fas i la verdura de fulla verda.<\/li><li><strong>Calci:<\/strong> a m\u00e9s de la soja en gra o germinada, 100 grams de grelos, la col arrissada, les fulles de mostassa o la col xinesa proporcionen la mateixa quantitat 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.<\/li><li><strong>Ferro:<\/strong> a la dieta vegetariana, per facilitar l&#8217;absorci\u00f3 de ferro, hem d&#8217;incloure una varietat de llegums o les verdures de fulles verdes, com els espinacs o les bledes. Tamb\u00e9 aliments rics en vitamina C, com les taronges, el kiwi, les maduixes, la papaia, etc.<\/li><li>Quant als <strong>\u00e0cids grassos omega-3<\/strong>, si la dieta no inclou peix, es poden augmentar amb una culleradeta al dia d&#8217;oli de llavors de lli (oli de llinosa), oli d&#8217;oliva\u2026<\/li><\/ul>\n\n\n\n<p>En general, perqu\u00e8 la dieta vegetariana sigui \u00f2ptima, cal triar b\u00e9 el que mengem perqu\u00e8 no es produeixin mancances. I, a m\u00e9s, hem de tenir en compte que tamb\u00e9 influeixen altres factors com l&#8217;edat, la pr\u00e0ctica regular d&#8217;exercici, no fumar &#8230;<\/p>\n\n\n\n<p>La nostra recomanaci\u00f3: sempre! cal consultar amb un especialista en nutrici\u00f3 que ens pugui fer una an\u00e0lisi de sang per tenir la seguretat que ens estem alimentant de la manera correcta.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"860\" height=\"572\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/dia_vegetariano3.jpg\" alt=\"dieta vegetariana\" class=\"wp-image-19892\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/dia_vegetariano3.jpg 860w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/dia_vegetariano3-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/dia_vegetariano3-768x511.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/dia_vegetariano3-600x400.jpg 600w\" sizes=\"auto, (max-width: 860px) 100vw, 860px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Classificacio_del_vegetaria\"><\/span>Classificaci\u00f3 del vegetari\u00e0<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Finalment, i per completar la informaci\u00f3, deixem la classificaci\u00f3 dels diferents graus de vegetarianisme, que hem de tenir molt en compte a l&#8217;hora d&#8217;elaborar una dieta correcta, amb tots els nutrients essencials perqu\u00e8 no es produeixin mancances:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ovo-lacto-vegetari\u00e0: a m\u00e9s de consumir tot tipus de vegetals, inclou en la seva dieta els ous, la llet i els seus derivats.<\/li><li>Ovo-vegetari\u00e0: inclou ous en la seva dieta.<\/li><li>Lacto-vegetari\u00e0: inclou lactis d&#8217;origen animal i els seus derivats.<\/li><li>Api-vegetari\u00e0: d&#8217;origen animal nom\u00e9s consumeix mel.<\/li><li>Vegetari\u00e0-veg\u00e0: inclou en la seva dieta nom\u00e9s aliments d&#8217;origen vegetal, excloent derivats d&#8217;animals o de diferents tipus de productes en qu\u00e8 s&#8217;hagin implicat animals per a la seva fabricaci\u00f3. Tamb\u00e9 s&#8217;oposa a tot tipus de productes per als quals s&#8217;hagin fet experiments i testatges en animals.<\/li><li>Crud\u00edvoro-vegetari\u00e0: ho menja tot cru, per\u00f2 exclusivament d&#8217;origen vegetal.<\/li><li>Frug\u00edvero o frutari\u00e0-vegetari\u00e0: la seva alimentaci\u00f3 es basa en fruits crus i d&#8217;\u00e8poca.<\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;1 d&#8217;octubre, se celebra el Dia Mundial del Vegetarianisme. Encara que moltes persones decideixen seguir aquesta dieta per consci\u00e8ncia, com una filosofia de vida, tamb\u00e9 altres han decidit adoptar-la per motius de salut. I no els falta ra\u00f3. Segons un estudi de l&#8217;American Journal of Clinical Nutrition, la dieta vegetariana redueix en un 32% el [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":19893,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658,187],"tags":[464,308,320,496],"class_list":["post-19896","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","category-salud","tag-nutricio","tag-nutricion","tag-salud-cardiovascular","tag-salut-cardiovascular"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/09\/dia_vegetariano3.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>La dieta vegetariana, \u00f2ptima per tenir cura del teu cor - 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\/la-dieta-vegetariana-optima-per-tenir-cura-del-teu-cor\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La dieta vegetariana, \u00f2ptima per tenir cura del teu cor - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"L&#8217;1 d&#8217;octubre, se celebra el Dia Mundial del Vegetarianisme. Encara que moltes persones decideixen seguir aquesta dieta per consci\u00e8ncia, com una filosofia de vida, tamb\u00e9 altres han decidit adoptar-la per motius de salut. I no els falta ra\u00f3. 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Encara que moltes persones decideixen seguir aquesta dieta per consci\u00e8ncia, com una filosofia de vida, tamb\u00e9 altres han decidit adoptar-la per motius de salut. I no els falta ra\u00f3. 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