{"id":26041,"date":"2022-06-14T12:11:00","date_gmt":"2022-06-14T10:11:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=26041"},"modified":"2022-04-28T12:15:56","modified_gmt":"2022-04-28T10:15:56","slug":"dieta-paleolitica-tot-el-que-nhas-de-saber","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/dieta-paleolitica-tot-el-que-nhas-de-saber\/","title":{"rendered":"Dieta paleol\u00edtica: Tot el que n&#8217;has de saber"},"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\/dieta-paleolitica-tot-el-que-nhas-de-saber\/#Que_es_la_dieta_paleolitica\" >Qu\u00e8 \u00e9s la dieta paleol\u00edtica<\/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\/dieta-paleolitica-tot-el-que-nhas-de-saber\/#Que_es_menja_en_la_dieta_paleolitica\" >Qu\u00e8 es menja en la dieta paleol\u00edtica<\/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\/dieta-paleolitica-tot-el-que-nhas-de-saber\/#La_polemica\" >La pol\u00e8mica<\/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\/dieta-paleolitica-tot-el-que-nhas-de-saber\/#Com_afecta_el_cos_la_dieta_paleolitica\" >Com afecta el cos la dieta paleol\u00edtica<\/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\/dieta-paleolitica-tot-el-que-nhas-de-saber\/#Els_inconvenients_de_la_dieta_paleolitica\" >Els inconvenients de la dieta paleol\u00edtica<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"552\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/04\/carne-roja-cruda.jpg\" alt=\"\" class=\"wp-image-26042\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/04\/carne-roja-cruda.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/04\/carne-roja-cruda-440x304.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/04\/carne-roja-cruda-768x530.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>La dieta paleol\u00edtica es va pensar amb la intenci\u00f3 d&#8217;emular els nostres avantpassats m\u00e9s remots, que vivien en temps del paleol\u00edtic. \u00c9s rica en prote\u00efnes i fibra i prescindeix del tot dels aliments processats. Ara b\u00e9, no \u00fanicament evita aquest grup d&#8217;aliments, tamb\u00e9 prohibeix el caf\u00e8, els cereals i els lactis, i se centra en all\u00f2 que menjaven els nostres ancestres: les peces que ca\u00e7aven i les fruites i les verdures que tenien a l&#8217;abast.<\/p>\n\n\n\n<p>Els defensors d&#8217;aquesta dieta al\u00b7leguen que encara tenim la mateixa gen\u00e8tica que fa 10.000 anys i que reproduir els h\u00e0bits diet\u00e8tics de la prehist\u00f2ria \u00e9s bo per a la nostra salut.<\/p>\n\n\n\n<p>D&#8217;altra banda, hi ha estudis que asseveren que, tant els nostres cossos com els organismes dels animals i tamb\u00e9 les plantes que mengem, han evolucionat amb el temps.<\/p>\n\n\n\n<p>Cal que ens demanem doncs: la dieta paleol\u00edtica \u00e9s el secret d&#8217;una nutrici\u00f3 perfecta o \u00e9s perillosament obsoleta? Tot seguit en repassarem els pros i els contres.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_es_la_dieta_paleolitica\"><\/span><strong>Qu\u00e8 \u00e9s la dieta paleol\u00edtica<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La dieta paleol\u00edtica \u00e9s un r\u00e8gim nutritiu que es basa en els aliments de qu\u00e8 es disposava abans de l&#8217;agricultura industrial. Aix\u00ed doncs, proposa de menjar igual com feien hipot\u00e8ticament els avantpassats en el per\u00edode del paleol\u00edtic, que situar\u00edem entre 2,5 milions i 10.000 d&#8217;anys enrere.<\/p>\n\n\n\n<p>En termes estrictes, es compon exclusivament de la vianda que es podia ca\u00e7ar o recol\u00b7lectar: carn, ous, fruita, verdures, arrels i fruita seca. Exclou tota mena d&#8217;aliments processats, tamb\u00e9 els cereals, els llegums, els olis processats, la sal, l&#8217;alcohol, el caf\u00e8, els sucre, els edulcorants i els lactis (els animals no es van domesticar fins despr\u00e9s del paleol\u00edtic).<\/p>\n\n\n\n<p>Els defensors d&#8217;aquesta dieta suggereixen de triar sempre els aliments org\u00e0nics, quan sigui possible, i la carn i els ous d&#8217;animals que han seguit una dieta ecol\u00f2gica, o que s&#8217;han alimentat de pastures i de productes naturals. Hi ha partidaris aferrissats de les regles establertes, per\u00f2 d&#8217;altres opinen que es tracta \u00fanicament d&#8217;una guia, i que no cal cenyir-se de manera tan estricta al programa.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"602\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/04\/verduras-en-bol2.jpg\" alt=\"\" class=\"wp-image-26046\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/04\/verduras-en-bol2.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/04\/verduras-en-bol2-440x331.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/04\/verduras-en-bol2-768x578.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_es_menja_en_la_dieta_paleolitica\"><\/span><strong>Qu\u00e8 es menja en la dieta paleol\u00edtica<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dep\u00e8n del &#8220;b\u00e0ndol&#8221; que tri\u00efs. Quan el 1975 el Dr. Walter Voegtlin, gastroenter\u00f2leg, va escriure el llibre <em>The Stone Age Diet (<\/em>La dieta de l&#8217;edat de pedra), va proposar una dieta basada en la carn i amb dosis baixes de verdures i aliments rics en mid\u00f3.<\/p>\n\n\n\n<p>M\u00e9s recentment, el Dr. Loren Cordain, de la Universitat Estatal de Colorado, va publicar el llibre <em>The Paleo Diet<\/em> (La dieta paleol\u00edtica) i va fer \u00e8mfasi que els aliments que s&#8217;hi haurien d&#8217;incorporar eren:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Verdures fresques<\/strong>: pebrots, br\u00f2quil, pastanagues, all, ceba, patates, etc.<\/li><li><strong>Fruita<\/strong>: pomes, alvocats, maduixes, gerds, nabius, llimones, llimes, melons, s\u00edndries, etc.<\/li><li><strong>Productes animals<\/strong>: bou i vedella (alimentats a les pastures), pollastre (amb una alimentaci\u00f3 natural tamb\u00e9), ca\u00e7a, peix, mol\u00b7luscos i crustacis, ous, etc.<\/li><li><strong>Fruita seca i llavors<\/strong>: ametlles, avellanes, anacards, festucs, pinyons, etc.<\/li><li><strong>Olis saludables i vinagres<\/strong>: oli d&#8217;oliva, de coco, d&#8217;alvocat, vinagres bals\u00e0mics i de vi blanc o negre, etc.<\/li><li><strong>Herbes i esp\u00e8cies<\/strong>: alf\u00e0brega, roman\u00ed, anet, gingebre, canyella, vainilla, xocolata negra, etc.<\/li><li><strong>Begudes<\/strong>: llet d&#8217;ametlles, de coco, te, sucs de fruita acabats d&#8217;esc\u00f3rrer, cervesa sense gluten i vi.<\/li><li><strong>Aliments envasats<\/strong>: brou, tom\u00e0quet de llauna, fruita i verdura congelada, etc.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"La_polemica\"><\/span><strong>La pol\u00e8mica<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De bon comen\u00e7ament la dieta paleol\u00edtica ha estat objecte de controv\u00e8rsia. En primer lloc, no tots els humans del paleol\u00edtic seguien la mateixa dieta, segons explica la Dra. Katharine Miltona <em>Human Diet: Its Origin and Evolution <\/em>(La dieta humana: origen i evoluci\u00f3). A m\u00e9s a m\u00e9s, no sabem qu\u00e8 menjaven en cap moment concret del per\u00edode.<\/p>\n\n\n\n<p>Fins i tot les actuals tribus ca\u00e7adores recol\u00b7lectores d&#8217;avui segueixen dietes ben diverses. Els inuits, per exemple, que viuen a l&#8217;\u00c0rtic, mengen sobretot mam\u00edfers marins, ocells, mam\u00edfers terrestres i peix, at\u00e8s que la vegetaci\u00f3 de la regi\u00f3 es limita als l\u00edquens i a les molses. I els hadza, que habiten el nord de Tanz\u00e0nia, obtenen el 70 % de les calories de les plantes.<\/p>\n\n\n\n<p>D&#8217;altra banda, el perfil nutricional de gaireb\u00e9 tots els animals i les plantes moderns (\u00e9s a dir, domesticats o conreats) \u00e9s dr\u00e0sticament diferent del dels antecessors. Les vaques s&#8217;han seleccionat per fornir la quantitat m\u00e9s alta de carn o de llet. Les ametlles silvestres contenen un grau potencialment mortal de cianur. Al paleol\u00edtic no hi havia br\u00f2quil, cols o coliflors, entre d&#8217;altres.<\/p>\n\n\n\n<p>Aleshores l&#8217;esperan\u00e7a de vida era molt baixa, i els m\u00e9s longeus no eren pas immunes a les malalties. L&#8217;estudi de 147 m\u00f2mies d&#8217;arreu del m\u00f3n, dut a terme per investigadors de l&#8217;Escola de Medicina de la Universitat de Missouri a Kansas City, va demostrar que m\u00e9s d&#8217;una tercera part tenia signes d&#8217;aterosclerosi (acumulaci\u00f3 de dip\u00f2sits de greix a les arteries, fet que es considera una malaltia per un estil de vida modern).<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"569\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/04\/frutas2-1.jpg\" alt=\"\" class=\"wp-image-26044\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/04\/frutas2-1.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/04\/frutas2-1-440x313.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/04\/frutas2-1-768x546.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption>fruit and vegetables<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_afecta_el_cos_la_dieta_paleolitica\"><\/span><strong>Com afecta el cos la dieta paleol\u00edtica<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La dieta paleol\u00edtica es promou com una forma de millorar la salut. Els defensors addueixen que l&#8217;home modern no s&#8217;ha adaptat als canvis que va introduir l&#8217;agricultura, i aquesta inadaptaci\u00f3 \u00e9s la causa d&#8217;una incid\u00e8ncia m\u00e9s elevada de les malalties cr\u00f2niques. Si b\u00e9 \u00e9s fals que la manera com digerim els aliments no ha canviat (per exemple, hem desenvolupat toler\u00e0ncia a la lactosa que contenen els lactis), les millors pr\u00e0ctiques aliment\u00e0ries recomanen de menjar menys aliments processats, sucre i sal.<\/p>\n\n\n\n<p>Com que no consumim aliments processats, ingerim menys greixos saturats, sal i sucre, cosa que ajuda a reduir el perill de tenir problemes greus, com ara un ictus o un atac de cor. Cal tenir en compte que aquests aliments solen contenir for\u00e7a calories i un nombre esc\u00e0s de nutrients, de manera que, si els suprimim de la dieta, \u00e9s doblement benefici\u00f3s per a la nostra salut.<\/p>\n\n\n\n<p>Malgrat que aquesta dieta elimina els aliments processats, tamb\u00e9 suprimeix un nutrient essencial com els hidrats. Els homes de les cavernes vivien molts menys anys que no pas nosaltres avui dia. Aquesta dieta pot ser bona per aprimar-se, per\u00f2 no \u00e9s equilibrada. Tamb\u00e9 es pot perdre pes amb un r\u00e8gim ben compensat, que, per exemple, contingui cigrons, lactis i cereals integrals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Els_inconvenients_de_la_dieta_paleolitica\"><\/span><strong>Els inconvenients de la dieta paleol\u00edtica<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si et planteges de seguir la dieta paleol\u00edtica, parla&#8217;n abans amb el metge de fam\u00edlia o amb un especialista en nutrici\u00f3, perqu\u00e8 hi ha elements del programa nutricional que et poden perjudicar la salut:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pot ser rica en greixos saturats<\/strong>: menjar amb moderaci\u00f3 aliments com ara carn, peix, ous i fruita seca pot ser benefici\u00f3s, per\u00f2 si en consumeixes en abund\u00e0ncia, pot implicar un exc\u00e9s de greixos saturats que, al cap del temps, pot perjudicar els ronyons i afegir pressi\u00f3 al cor.<\/li><li><strong>La dieta paleol\u00edtica \u00e9s restrictiva<\/strong>: potser \u00e9s dif\u00edcil d&#8217;aplicar a llarg termini i exigeix certa preparaci\u00f3. Molta gent que l&#8217;ha incorporada manifesta que t\u00e9 poca energia, mal al\u00e8 i problemes digestius, fet que complica encara m\u00e9s de seguir-la.<\/li><li><strong>Pot comportar defici\u00e8ncies nutricionals<\/strong>: si eliminem els lactis i els cereals integrals de la dieta, prescindim de fonts importants de fibra, calci i vitamina D. Aix\u00f2 va en detriment de la salut a llarg termini, a causa de la import\u00e0ncia de la vitamina D i del calci per a la salut card\u00edaca, els ossos i el sistema nervi\u00f3s.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>La dieta paleol\u00edtica es va pensar amb la intenci\u00f3 d&#8217;emular els nostres avantpassats m\u00e9s remots, que vivien en temps del paleol\u00edtic. \u00c9s rica en prote\u00efnes i fibra i prescindeix del tot dels aliments processats. Ara b\u00e9, no \u00fanicament evita aquest grup d&#8217;aliments, tamb\u00e9 prohibeix el caf\u00e8, els cereals i els lactis, i se centra en [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":26043,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[384,417,481],"class_list":["post-26041","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","tag-alimentacio","tag-dieta-ca","tag-prevencio"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/04\/carne-roja-cruda.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>Dieta paleol\u00edtica: Tot el que n&#039;has de saber - 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\/?p=26049\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dieta paleol\u00edtica: Tot el que n&#039;has de saber - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"La dieta paleol\u00edtica es va pensar amb la intenci\u00f3 d&#8217;emular els nostres avantpassats m\u00e9s remots, que vivien en temps del paleol\u00edtic. \u00c9s rica en prote\u00efnes i fibra i prescindeix del tot dels aliments processats. Ara b\u00e9, no \u00fanicament evita aquest grup d&#8217;aliments, tamb\u00e9 prohibeix el caf\u00e8, els cereals i els lactis, i se centra en [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/?p=26049\" \/>\n<meta property=\"og:site_name\" content=\"MGC M\u00fatua\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mgcmutua\" \/>\n<meta property=\"article:published_time\" content=\"2022-06-14T10:11:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/04\/carne-roja-cruda.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"552\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Revista Inter\u00e8s Mutu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:site\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Revista Inter\u00e8s Mutu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Dieta paleol\u00edtica: Tot el que n'has de saber - 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\/?p=26049","og_locale":"ca_ES","og_type":"article","og_title":"Dieta paleol\u00edtica: Tot el que n'has de saber - MGC M\u00fatua","og_description":"La dieta paleol\u00edtica es va pensar amb la intenci\u00f3 d&#8217;emular els nostres avantpassats m\u00e9s remots, que vivien en temps del paleol\u00edtic. \u00c9s rica en prote\u00efnes i fibra i prescindeix del tot dels aliments processats. 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