{"id":29062,"date":"2023-06-08T18:02:43","date_gmt":"2023-06-08T16:02:43","guid":{"rendered":"https:\/\/www.mgc.es\/?p=29062"},"modified":"2023-06-08T18:02:44","modified_gmt":"2023-06-08T16:02:44","slug":"alimentacio-saludable-estiu","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/alimentacio-saludable-estiu\/","title":{"rendered":"Alimentaci\u00f3 saludable a l&#8217;estiu: Menjars refrescants i nutritius"},"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\/alimentacio-saludable-estiu\/#La_importancia_duna_alimentacio_equilibrada_durant_lestiu\" >La import\u00e0ncia d&#8217;una alimentaci\u00f3 equilibrada durant l&#8217;estiu<\/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\/alimentacio-saludable-estiu\/#Incorpora_fruites_i_verdures_de_temporada_a_la_teva_dieta_destiu\" >Incorpora fruites i verdures de temporada a la teva dieta d&#8217;estiu<\/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\/alimentacio-saludable-estiu\/#Receptes_refrescants_per_a_mantenir-se_hidratat_i_nodrit\" >Receptes refrescants per a mantenir-se hidratat i nodrit<\/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\/2023\/06\/verano-alimentacion-saludable-880x587.jpg\" alt=\"\" class=\"wp-image-29058\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/verano-alimentacion-saludable-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/verano-alimentacion-saludable-440x294.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/verano-alimentacion-saludable-768x513.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/verano-alimentacion-saludable-1536x1025.jpg 1536w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/verano-alimentacion-saludable-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>L&#8217;estiu \u00e9s una estaci\u00f3 on la mateixa calor ens convida a buscar <strong>menjars refrescants<\/strong>. La ra\u00f3 la trobem en el fet que el seu contingut en aigua \u00e9s elevat, per la qual cosa ens hidrata i en compensa la p\u00e8rdua a trav\u00e9s de la suor. Si b\u00e9 seguir una <a href=\"https:\/\/www.mgc.es\/blog\/en-que-consiste-una-alimentacion-saludable\/\">alimentaci\u00f3 saludable<\/a> i equilibrada \u00e9s important al llarg de tot l&#8217;any, en aquesta \u00e8poca ho \u00e9s encara m\u00e9s. T&#8217;expliquem quins aliments no poden faltar en el teu plat i algunes receptes refrescants perqu\u00e8 et resulti m\u00e9s f\u00e0cil consumir-los.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"La_importancia_duna_alimentacio_equilibrada_durant_lestiu\"><\/span><strong>La import\u00e0ncia d&#8217;una alimentaci\u00f3 equilibrada durant l&#8217;estiu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Com hem dit en la introducci\u00f3, \u00e9s especialment important cuidar-se durant els mesos de calor. Per\u00f2, qu\u00e8 t\u00e9 de particular aquesta estaci\u00f3 perqu\u00e8 calgui fer \u00e8mfasi en l&#8217;alimentaci\u00f3 equilibrada?<\/p>\n\n\n\n<p>En primer lloc, <strong>les altes temperatures suposen un major desgast f\u00edsic<\/strong>, ja que el nostre organisme es deshidrata. <a href=\"https:\/\/actualidadsanitaria.com\/vida-saludable\/que-porcentaje-de-agua-tiene-el-cuerpo-humano\/\">El cos hum\u00e0 est\u00e0 constitu\u00eft per aigua en un 65% aproximadament<\/a>, encara que en alguns \u00f2rgans, com els pulmons, pot superar fins i tot el 80%. Amb la calor, alliberem suor de manera cont\u00ednua, que contribueix al fet que aquest percentatge descendeixi i, en conseq\u00fc\u00e8ncia, <strong>ens sentim m\u00e9s fatigats<\/strong>.<\/p>\n\n\n\n<p>D&#8217;altra banda, a tots ens encanta passar temps fora de casa quan la calor acompanya, i el fet de dur a terme m\u00e9s activitats fa que tinguem <strong>una major demanda energ\u00e8tica i de nutrients<\/strong>. L&#8217;alimentaci\u00f3 equilibrada i que inclogui menjars refrescants ens proporcionar\u00e0 la quantitat suficient d&#8217;aigua per a hidratar-nos, per\u00f2 tamb\u00e9 nutrients com ara vitamines i minerals que enfortiran el sistema immunitari i ens donaran energia.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Incorpora_fruites_i_verdures_de_temporada_a_la_teva_dieta_destiu\"><\/span><strong>Incorpora fruites i verdures de temporada a la teva dieta d&#8217;estiu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A l&#8217;hivern, pel fred, el cos ens demana aliments amb un alt contingut cal\u00f2ric i rics en greixos. I quins menjars refrescants podem incloure durant l&#8217;estiu per a fer front a aquesta major demanda energ\u00e8tica?<\/p>\n\n\n\n<p>Com que <strong>l&#8217;important \u00e9s l&#8217;alt contingut en aigua<\/strong>, les primeres opcions seran <strong>les fruites i les verdures<\/strong>, <strong>per\u00f2 tamb\u00e9 el peix fresc<\/strong>. Sol dir-se que com m\u00e9s acolorit, m\u00e9s varietat de nutrients estarem afegint al nostre plat. Per tant, tens total llibertat per a triar aquelles que m\u00e9s t&#8217;agradin.<\/p>\n\n\n\n<p>En aquesta \u00e8poca, hi ha una gran varietat d&#8217;opcions, com la s\u00edndria i el mel\u00f3, que s\u00f3n excel\u00b7lents propostes, per\u00f2 tamb\u00e9 paraguaians, nectarines, pr\u00e9ssecs, mangos o kiwis, entre altres fruites. Tingues en compte que <strong>la calor fa que perdem la gana<\/strong>, per la qual cosa triar aliments acolorits i amb sabor dol\u00e7 far\u00e0 que ens resultin m\u00e9s <strong>atractius al paladar<\/strong>.<\/p>\n\n\n\n<p>Pel que fa a les verdures i les hortalisses de temporada, la varietat \u00e9s tamb\u00e9 molt \u00e0mplia, com ara enciam, fesols tendres, pebrots, cogombre, carabass\u00f3, carabassa, remolatxa, ravenets o br\u00f2quil, entre moltes altres.<\/p>\n\n\n\n<p>Com veus, la majoria <strong>es poden afegir directament en una amanida, que pots combinar amb el mateix peix fresc o amb llegums<\/strong> com les llenties, la quinoa o els cigrons. Si afegeixes un rajol\u00ed d&#8217;oli d&#8217;oliva i algunes llavors, ja tindr\u00e0s tots els grans grups de nutrients en un sol plat. \u00c9s a dir, carbohidrats, prote\u00efnes i greixos, i fins i tot vitamines i minerals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Receptes_refrescants_per_a_mantenir-se_hidratat_i_nodrit\"><\/span><strong>Receptes refrescants per a mantenir-se hidratat i nodrit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si la cuina no \u00e9s el teu fort o com a la resta de l&#8217;any, et falta temps per a preparar grans plats, en l&#8217;apartat anterior ja t&#8217;hem deixat un &#8220;tast&#8221; de qu\u00e8 pots fer per a cuidar la teva alimentaci\u00f3 a trav\u00e9s de menjars refrescants.<\/p>\n\n\n\n<p><strong>Les amanides s\u00f3n l&#8217;opci\u00f3 m\u00e9s senzilla<\/strong>, no nom\u00e9s perqu\u00e8 \u00e9s tan senzill com afegir ingredients variats i amanir-los, sin\u00f3 perqu\u00e8 pots fer combinacions infinites i al teu gust. Per a ajudar-te, <strong>et deixem alguns exemples d&#8217;aquestes i d&#8217;altres plats<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Amanida de s\u00edndria i formatge feta<\/strong><\/h3>\n\n\n\n<p>Un exemple perfecte d&#8217;una amanida senzilla \u00e9s aquesta. N&#8217;hi ha prou amb tallar trossos petits d&#8217;una s\u00edndria que estigui dol\u00e7a i combinar-la amb menta fresca, formatge feta i una mica de suc de llimona. En ser principalment aigua, <strong>no et serveix com un esmorzar, per\u00f2 \u00e9s una queixalada d&#8217;all\u00f2 m\u00e9s refrescant<\/strong>.<\/p>\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\/2023\/06\/alimentacion-saludable-verano-880x587.jpg\" alt=\"\" class=\"wp-image-29060\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/alimentacion-saludable-verano-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/alimentacion-saludable-verano-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/alimentacion-saludable-verano-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/alimentacion-saludable-verano-1536x1024.jpg 1536w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/alimentacion-saludable-verano-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Amanida de bon\u00edtol amb espinacs i tom\u00e0quets <\/strong><strong><em>cherry<\/em><\/strong><\/h3>\n\n\n\n<p>Una altra amanida amb <strong>una mica m\u00e9s d&#8217;aportaci\u00f3 cal\u00f2rica<\/strong> \u00e9s aquesta que porta bon\u00edtol, fulles d&#8217;espinacs, tom\u00e0quets <em>cherry<\/em> i amaniment. <strong>Per al peix en pots triar un altre si ho prefereixes<\/strong>, i per a l&#8217;amaniment, aquesta recepta porta oli d&#8217;oliva amb oli de s\u00e8sam, vinagre d&#8217;arr\u00f2s i suc de llima. Pots afegir-li tamb\u00e9 roman\u00ed fresc en branca i una mica de sal.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Gaspatxo<\/strong><\/h3>\n\n\n\n<p>Quan arriba l&#8217;estiu, el gaspatxo \u00e9s present en el men\u00fa de qualsevol bar o restaurant. I \u00e9s que poques sopes fredes hi ha tan delicioses com aquesta i tan f\u00e0cils de preparar. Pots anar en de pressa i comprar-lo preparat en algun supermercat, per\u00f2 tamb\u00e9 pots fer la teva combinaci\u00f3 a casa. <strong>Els ingredients s\u00f3n tom\u00e0quet, cogombre, pebrot, all, oli d&#8217;oliva i vinagre<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Broquetes de fruites<\/strong><\/h3>\n\n\n\n<p>Si a casa teniu menors, potser us resulta una mica m\u00e9s complex aconseguir que mengin fruita i verdura, per molta set que puguin tenir. Per a ells, per\u00f2 tamb\u00e9 per a adults, les broquetes de fruites s\u00f3n un <strong><em>snack<\/em><\/strong><strong> saludable<\/strong> i que probablement els cridar\u00e0 l&#8217;atenci\u00f3. Nom\u00e9s cal agafar bastonets de broqueta i punxar-hi trossos de fruites variades, com ara pinya, maduixa, s\u00edndria o pr\u00e9ssec. <strong>Com m\u00e9s varietat de color i de sabor, millor<\/strong>.<\/p>\n\n\n\n<p>Apostar per una alimentaci\u00f3 saludable amb menjars refrescants a l&#8217;estiu \u00e9s molt senzill. Recorda combinar-la tamb\u00e9 amb <strong>activitat f\u00edsica i un bon descans<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;estiu \u00e9s una estaci\u00f3 on la mateixa calor ens convida a buscar menjars refrescants. La ra\u00f3 la trobem en el fet que el seu contingut en aigua \u00e9s elevat, per la qual cosa ens hidrata i en compensa la p\u00e8rdua a trav\u00e9s de la suor. Si b\u00e9 seguir una alimentaci\u00f3 saludable i equilibrada \u00e9s important [&hellip;]<\/p>\n","protected":false},"author":25,"featured_media":29058,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658,659,666,665],"tags":[384,437],"class_list":["post-29062","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","category-benestar","category-habits-saludables","category-vida-sana-ca","tag-alimentacio","tag-habits-saludables"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/06\/verano-alimentacion-saludable-scaled.jpg","author_info":{"display_name":"digitalgrowth","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/digitalgrowth\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Alimentaci\u00f3 saludable a l&#039;estiu: Menjars refrescants i nutritius - 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