{"id":19921,"date":"2020-10-19T09:00:00","date_gmt":"2020-10-19T07:00:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=19921"},"modified":"2021-07-07T12:46:40","modified_gmt":"2021-07-07T10:46:40","slug":"penses-fer-te-vegetaria-o-vega-vuit-coses-que-hauries-de-controlar","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/penses-fer-te-vegetaria-o-vega-vuit-coses-que-hauries-de-controlar\/","title":{"rendered":"Penses fer-te vegetari\u00e0 o veg\u00e0? Vuit coses que hauries de controlar"},"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\/penses-fer-te-vegetaria-o-vega-vuit-coses-que-hauries-de-controlar\/#Vitamina_B12\" >Vitamina B12<\/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\/penses-fer-te-vegetaria-o-vega-vuit-coses-que-hauries-de-controlar\/#Calci\" >Calci<\/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\/penses-fer-te-vegetaria-o-vega-vuit-coses-que-hauries-de-controlar\/#Vitamina_D\" >Vitamina D<\/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\/penses-fer-te-vegetaria-o-vega-vuit-coses-que-hauries-de-controlar\/#Acids_grassos_omega-3\" >\u00c0cids grassos omega-3<\/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\/penses-fer-te-vegetaria-o-vega-vuit-coses-que-hauries-de-controlar\/#Ferro\" >Ferro<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/penses-fer-te-vegetaria-o-vega-vuit-coses-que-hauries-de-controlar\/#Zinc\" >Zinc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/penses-fer-te-vegetaria-o-vega-vuit-coses-que-hauries-de-controlar\/#Iode\" >Iode<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.mgc.es\/ca\/blog\/penses-fer-te-vegetaria-o-vega-vuit-coses-que-hauries-de-controlar\/#Proteines\" >Prote\u00efnes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.mgc.es\/ca\/blog\/penses-fer-te-vegetaria-o-vega-vuit-coses-que-hauries-de-controlar\/#En_resum\" >En resum<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"570\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/10\/duda-vegana.jpg\" alt=\"Pensando en hacerte vegano\" class=\"wp-image-19919\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/10\/duda-vegana.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/10\/duda-vegana-440x314.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/10\/duda-vegana-768x547.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>Seguir una dieta basada exclusivament en productes vegetals \u00e9s, sens dubte, una decisi\u00f3 respectable i saludable. Ara b\u00e9, cal tenir en compte que hi ha nutrients que s\u00f3n escassos en els vegetals o, fins i tot, que no els inclouen.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>Hi ha molts graus de vegetarianisme i, portat a l\u2019extrem, implica no consumir cap producte d\u2019origen animal, cosa que compr\u00e8n els l\u00e0ctics, els ous i, evidentment, la carn i el peix. Aix\u00f2 complica el fet de seguir una dieta equilibrada.<\/p>\n\n\n\n<p>De manera que si ets vegetari\u00e0 o veg\u00e0, o si simplement te\u2019n penses fer, has de saber quins nutrients hauries d\u2019incorporar a la dieta.<\/p>\n\n\n\n<p>Tot seguit te n\u2019assenyalem els m\u00e9s importants.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vitamina_B12\"><\/span><strong>Vitamina B<\/strong><sub><strong>12<\/strong><\/sub><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9s vital per a molts processos del cos, comen\u00e7ant per la producci\u00f3 de gl\u00f2buls vermells, el metabolisme i el sistema nervi\u00f3s. La manca d\u2019aquesta vitamina pot causar an\u00e8mia, infertilitat i, fins i tot, malalties card\u00edaques i \u00f2ssies.<\/p>\n\n\n\n<p>Tot i que \u00e9s important, sovint es t\u00e9 un nivell baix d\u2019aquesta vitamina. Hi ha aliments com ara alguns cereals, llets vegetals i productes amb soja enriquits amb vitamina B<sub>12<\/sub>, i que poden pal\u00b7liar-ne la manca.<\/p>\n\n\n\n<p>Un advertiment: la vitamina B<sub>12<\/sub> \u00e9s sensible a la llum i es degrada f\u00e0cilment en els envasos transparents.<\/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=\"Calci\"><\/span><strong>Calci<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9s fonamental per a les dents i els ossos. Tamb\u00e9 ajuda el sistema immunol\u00f2gic i el sistema nervi\u00f3s (els nervis fan servir el calci per transmetre els missatges del cervell a tot el cos). Si t\u2019has prohibit de consumir l\u00e0ctics \u2014la font principal de calci\u2014 podria ser que en tinguessin certa manca, perqu\u00e8 no hi ha gaires verdures que en continguin.<\/p>\n\n\n\n<p>Fonts alternatives de calci: br\u00f2quil, col verda (o kale), col xinesa, fulles de mostassa, ocra, tempeh, tofu, ametlles i fesols negres.<\/p>\n\n\n\n<p>La dosi di\u00e0ria recomanada per als adults \u00e9s de 1.000 mg al dia, i caldria que arrib\u00e9s fins als 1.500 mg en les persones de m\u00e9s de 50 anys.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vitamina_D\"><\/span><strong>Vitamina D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bona part de la vitamina D del nostre cos se sintetitza per la pell quan l\u2019exposem al sol. Una de les fonts naturals m\u00e9s significatives de vitamina D \u00e9s el peix blau, per exemple el salm\u00f3 o les sardines, a banda de la carn vermella, el rovell d\u2019ou i el fetge.<\/p>\n\n\n\n<p>\u00c9s especialment important que en consumeixin els qui no prenen l\u00e0ctics, at\u00e8s que \u00e9s una vitamina necess\u00e0ria per absorbir el calci. Com en el cas de la vitamina B<sub>12<\/sub>, hi ha productes que la incorporen com a suplement com ara els cereals, la margarina i les llets vegetals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Acids_grassos_omega-3\"><\/span><strong>\u00c0cids grassos omega-3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El cos necessita tres \u00e0cids omega-3 diferents: l\u2019ALA (l\u2019\u00e0cid alfalinol\u00e8nic), l\u2019EPA (l\u2019\u00e0cid eicosanpentaenoic) i el DHA (l\u2019\u00e0cid docosahexaenoic). El primer nom\u00e9s s\u2019obt\u00e9 a partir de la dieta, mentre que els altres dos (que es troben en productes d\u2019origen animal com ara el peix blau) se sintetitzen en el cos a partir de l\u2019ALA, ra\u00f3 per la qual se l\u2019anomena \u00e0cid gras omega-3 essencial.<\/p>\n\n\n\n<p>En una dieta vegetariana, l\u2019ALA s\u2019obt\u00e9 exclusivament de determinades plantes, per\u00f2 \u00e9s ben poc eficient de convertir-lo en EPA i DHA, i tots dos s\u00f3n cabdals per a la salut del cervell i per reduir el risc de tenir c\u00e0ncers de mama o depressi\u00f3, entre altres trastorns.<\/p>\n\n\n\n<p>La dosi di\u00e0ria recomanada se situa entre els 300 i els 50 mg diaris. Els vegetarians i els qui no mengen de manera regular peix blau en poden prendre suplements com ara l\u2019oli d\u2019algues.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ferro\"><\/span><strong>Ferro<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9s un component b\u00e0sic dels gl\u00f2buls vermells, que s\u2019encarreguen de transportar l\u2019oxigen (\u00e9s a dir l\u2019energia) a les c\u00e8l\u00b7lules de tot el cos. Si en manca, es pot patir an\u00e8mia, afebliment de les funcions immunol\u00f2giques i sequedat en la pell i els cabells, fins al punt que poden arribar a caure.<\/p>\n\n\n\n<p>Els vegans han de comprovar si prenen prou nutrients amb ferro, ja que la seva dieta sol contenir quantitats elevades d\u2019\u00e0cid f\u00edtic, un component natural d\u2019aliments com els fesols, les llavors, les nous i la fruita seca en general, que pot inhibir l\u2019absorci\u00f3 del ferro.<\/p>\n\n\n\n<p>D\u2019altra banda, pel que fa a la nutrici\u00f3, i de manera succinta, podr\u00edem dir que hi ha dos tipus de ferro: l\u2019hem i el no hem. El ferro hem absorbeix m\u00e9s i nom\u00e9s es troba en productes d\u2019origen animal. Les dosis di\u00e0ries de ferro recomanades s\u00f3n de 8 mg per als homes adults i les dones postmenop\u00e0usiques, i de 18 mg per a les dones adultes que no s\u00f3n menop\u00e0usiques. Se sol aconsellar als vegans que procurin d\u2019ingerir-ne quantitats superiors de fins a un 80 % m\u00e9s, at\u00e8s que absorbeixen el ferro no hem de manera deficient.<\/p>\n\n\n\n<p>Aliments vegetals amb elevades dosis de ferro: fesols, p\u00e8sols, fruita seca i llavors. Tamb\u00e9 hi ha aliments enriquits amb ferro com ara els cereals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zinc\"><\/span><strong>Zinc<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El zinc \u00e9s essencial per al metabolisme, el sistema immunol\u00f2gic i el manteniment de les c\u00e8l\u00b7lules. El trobem sobretot en productes d\u2019origen animal i t\u00e9 els mateixos mecanismes d\u2019absorci\u00f3 que el ferro: \u00e9s ben clar que el zinc que prov\u00e9 de les plantes no s\u2019absorbeix tan b\u00e9 en el cos. Els adults necessiten 10 mg diaris de zinc (el contingut aproximat de dues ostres).<\/p>\n\n\n\n<p>Tal com passa amb el ferro (\u00e0cid f\u00edtic, origen no animal del zinc), es recomana als vegetarians i vegans que n\u2019incorporin un 50 % m\u00e9s en la dosis di\u00e0ria que hem esmentat.<\/p>\n\n\n\n<p>Els grans integrals, els llegums, les nous i la fruita seca en general i el tofu s\u00f3n relativament rics en zinc.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Iode\"><\/span><strong>Iode<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u00e9 un paper destacat en el metabolisme i en la funci\u00f3 tiroidal. \u00c9s en aliments com els mol\u00b7luscos i els crustacis, la sal iodada i els l\u00e0ctics. Aquests darrers s\u00f3n la font m\u00e9s important de iode en la majoria de la poblaci\u00f3.<\/p>\n\n\n\n<p>El nivell de iode de les plantes dep\u00e8n del contingut del s\u00f2l on creixen, de manera que \u00e9s molt variable. Se\u2019n recomana una dosi di\u00e0ria de 150 mg i, si no fas servir la sal iodada o no menges els aliments que hem enumerat, et podries plantejar de prendre\u2019n un suplement.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proteines\"><\/span><strong>Prote\u00efnes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Es diu que les prote\u00efnes s\u00f3n la base de la vida. S\u00f3n les responsables de produir les hormones, els enzims i altres compostos del cos, a banda de formar els ossos, els m\u00fasculs, els cart\u00edlags, la pell i la sang.<\/p>\n\n\n\n<p>Segons sembla avui dia tot cont\u00e9 prote\u00efnes, dels batuts energ\u00e8tics fins a les barretes prote\u00edniques; malgrat tot, moltes prote\u00efnes d\u2019origen vegetal s\u00f3n, de nou, \u201cpitjors\u201d que les d\u2019origen animal, conegudes com a prote\u00efnes completes, perqu\u00e8 inclouen els nou amino\u00e0cids que el cos demana, a difer\u00e8ncia de moltes prote\u00efnes d\u2019origen vegetal.<\/p>\n\n\n\n<p>Prote\u00efnes vegetals completes: quinoa, tofu i llavors de c\u00e0nem. Amb una dieta equilibrada, que inclogui prou varietat de verdures i altres vegetals, no s\u2019hauria de tenir manca de prote\u00efnes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"En_resum\"><\/span><strong>En resum<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cada cop \u00e9s m\u00e9s evident que una dieta vegetariana, o vegana, basada en fruita, verdures, llegums, nous, llavors i cereals no refinats pot tenir un impacte positiu en la salut. Amb tot, si no es planifica de manera adequada, es pot tenir manca d\u2019alguns nutrients, i aleshores se n\u2019haur\u00e0 de prendre suplements vegans. Cal vigilar els nivells de vitamina D, omega-3, ferro i vitamina B<sub>12<\/sub> i, en cas de dubte, anar al metge perqu\u00e8 comprovi la qualitat de la dieta.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Seguir una dieta basada exclusivament en productes vegetals \u00e9s, sens dubte, una decisi\u00f3 respectable i saludable. Ara b\u00e9, cal tenir en compte que hi ha nutrients que s\u00f3n escassos en els vegetals o, fins i tot, que no els inclouen.<\/p>\n","protected":false},"author":3,"featured_media":19919,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[437,464],"class_list":["post-19921","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","tag-habits-saludables","tag-nutricio"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/10\/duda-vegana.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>Penses fer-te vegetari\u00e0 o veg\u00e0? 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Vuit coses que hauries de controlar - MGC M\u00fatua","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.mgc.es\/ca\/blog\/penses-fer-te-vegetaria-o-vega-vuit-coses-que-hauries-de-controlar\/","og_locale":"ca_ES","og_type":"article","og_title":"Penses fer-te vegetari\u00e0 o veg\u00e0? Vuit coses que hauries de controlar - MGC M\u00fatua","og_description":"Seguir una dieta basada exclusivament en productes vegetals \u00e9s, sens dubte, una decisi\u00f3 respectable i saludable. 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