{"id":30927,"date":"2023-12-20T09:28:40","date_gmt":"2023-12-20T08:28:40","guid":{"rendered":"https:\/\/www.mgc.es\/?p=30927"},"modified":"2023-12-21T10:05:21","modified_gmt":"2023-12-21T09:05:21","slug":"esmorzars-saludable","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/esmorzars-saludable\/","title":{"rendered":"Esmorzars saludables per a afrontar b\u00e9 el dia"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 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\/esmorzars-saludable\/#Que_es_el_mes_sa_per_a_esmorzar\" >Qu\u00e8 \u00e9s el m\u00e9s sa per a esmorzar?<\/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\/esmorzars-saludable\/#Que_puc_preparar_per_a_esmorzar_de_pressa\" >Qu\u00e8 puc preparar per a esmorzar de pressa?<\/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\/esmorzars-saludable\/#Tres_idees_desmorzars_saludables_i_baixos_en_calories\" >Tres idees d&#8217;esmorzars saludables i baixos en calories<\/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\/esmorzars-saludable\/#Bibliografia\" >Bibliografia<\/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\/12\/acai-desayuno-saludable-880x587.jpg\" alt=\"\" class=\"wp-image-31009\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/12\/acai-desayuno-saludable-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/12\/acai-desayuno-saludable-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/12\/acai-desayuno-saludable-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/12\/acai-desayuno-saludable-1536x1024.jpg 1536w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/12\/acai-desayuno-saludable-2048x1365.jpg 2048w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/12\/acai-desayuno-saludable-scaled.jpg 1024w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">L&#8217;esmorzar \u00e9s el menjar m\u00e9s important del dia. Despr\u00e9s de totes les hores de la nit sense menjar en la que el nostre organisme es recupera i renova, \u00e9s oferir-li una bona aportaci\u00f3 energ\u00e8tica i nutritiva per a afrontar els reptes que arribin. Tanmateix, ja que als matins solem anar amb pressa per arribar a la feina a temps o complir amb les obligacions familiars, en m\u00e9s d&#8217;una ocasi\u00f3, el passem per alt. Si vols con\u00e8ixer algunes propostes senzilles, per\u00f2 perfectament sanes, en aquest article et deixem tres suggeriments d&#8217;<strong>esmorzars saludables<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_es_el_mes_sa_per_a_esmorzar\"><\/span><strong>Qu\u00e8 \u00e9s el m\u00e9s sa per a esmorzar?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Parlar d&#8217;esmorzars saludables no equival a una s\u00e8rie d&#8217;aliments en particular. Al contrari, es tracta d&#8217;<a href=\"https:\/\/www.mgc.es\/blog\/la-importancia-de-comer-bien\/?_adin\">alimentar-se b\u00e9<\/a> i d&#8217;<strong>obtenir els nutrients que requereix el nostre organisme<\/strong> per a exercir les seves funcions vitals. Per\u00f2 tamb\u00e9 l&#8217;energia suficient per a afrontar totes les activitats que duem a terme.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En funci\u00f3 de <strong>l&#8217;edat, el sexe, o el nivell d&#8217;activitat f\u00edsica<\/strong>, la quantitat a ingerir variar\u00e0. Per\u00f2 l&#8217;esmorzar ha d&#8217;aportar, aproximadament, <strong>entre el 15% i el 25% de l&#8217;energia<\/strong> que obtinguem dels aliments per a tot el dia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sigui com sigui, la combinaci\u00f3 que fem ha d&#8217;incloure hidrats de carboni, prote\u00efnes i greixos saludables, a m\u00e9s de vitamines i minerals. <strong>Els hidrats s\u00f3n la principal font d&#8217;energia<\/strong> que l&#8217;organisme utilitza, ja que els converteix en glucosa. Per exemple, cereals integrals o fruita. <strong>La prote\u00efna \u00e9s la que s&#8217;encarrega de reparar els teixits i fibres musculars<\/strong>, perqu\u00e8 puguin transportar nutrients. Aqu\u00ed entren els productes lactis, els ous o la carn.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En tercer lloc, <strong>els greixos, que s&#8217;encarreguen de proporcionar \u00e0cids grassos essencials<\/strong> que el nostre organisme no pot produir per si mateix. Per exemple, fruita seca, oli d&#8217;oliva, alvocats o el peix blau, com ara el salm\u00f3 o la tonyina.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Com veus, els esmorzars saludables poden ser d&#8217;all\u00f2 m\u00e9s variats. Es tracta de <strong>triar aliments que no estiguin processats i que aportin nutrients variats<\/strong> a l&#8217;organisme. Aquests s\u00f3n el nostre combustible, i igual que un cotxe necessita l&#8217;idoni per a funcionar, passa el mateix amb el cos hum\u00e0.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_puc_preparar_per_a_esmorzar_de_pressa\"><\/span><strong>Qu\u00e8 puc preparar per a esmorzar de pressa?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fa algunes d\u00e8cades, els esmorzars i els berenars consistien en un got de llet amb galetes. No obstant aix\u00f2, els temps han canviat i avui tenim acc\u00e9s a altres opcions m\u00e9s saludables. Per\u00f2 aix\u00f2 no \u00e9s l&#8217;\u00fanica cosa que ja no \u00e9s com antany. Ara, vivim sotmesos a uns nivells d&#8217;estr\u00e8s molt m\u00e9s alts, la qual cosa fa que <strong>el temps que dediquem als menjars s&#8217;hagi redu\u00eft<\/strong> de manera dr\u00e0stica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si tu ets part del grup que destina el m\u00ednim per a esmorzar, no est\u00e0 tot perdut. Hi ha fins i tot opcions que et pots emportar amb tu perqu\u00e8 no interfereixi les teves activitats. Per exemple, els <strong>batuts o <\/strong><strong><em>smoothies<\/em><\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Per a preparar-los, nom\u00e9s necessites <strong>tindre una batedora i posar-hi a dins fruites<\/strong> variades, com ara pl\u00e0tan, taronja o papaia; un grapat de <strong>flocs de civada<\/strong>, preferiblement integrals, i un altre de fruits secs sense sal al gust, com ara <strong>nous o ametlles<\/strong>. Si en tens a la nevera, prova d&#8217;afegir cogombre o espinacs. I si t&#8217;agrada un toc final, posa-hi canyella o cacau en pols sense sucre.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Altres opcions s\u00f3n unes <strong>torrades de pa integral amb alvocat<\/strong> per damunt. I si tens temps, bull un parell d&#8217;ous, que triga cinc minuts, i seran la teva aportaci\u00f3 prote\u00ednica. Els <strong>iogurts tamb\u00e9 s\u00f3n vers\u00e0tils<\/strong>, ja que els pots barrejar amb fruita, cereals o fruita seca.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tres_idees_desmorzars_saludables_i_baixos_en_calories\"><\/span><strong>Tres idees d&#8217;esmorzars saludables i baixos en calories<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A continuaci\u00f3, et contem <strong>tres propostes d&#8217;esmorzar saludables que pots fer servir de refer\u00e8ncia<\/strong>. Com que encara tenim molts dies al davant, fes combinacions al teu gust i experimenta tant com vulguis. Com m\u00e9s varietat tinguis i m\u00e9s ingredients que t&#8217;agradin, m\u00e9s f\u00e0cil et resultar\u00e0 continuar alimentant-te correctament.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Torrades de salm\u00f3 fumat i alvocat<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Per a aquestes torrades pots triar entre un pa integral amb massa mare o torrades pr\u00f2piament dites. Avui dia no nom\u00e9s n&#8217;hi ha de blat, sin\u00f3 tamb\u00e9 d&#8217;<strong>espelta o s\u00e8gol<\/strong> amb molta m\u00e9s qualitat. A m\u00e9s del pa, necessitar\u00e0s:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Salm\u00f3 fumat o alternatives com tonyina o verat<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Alvocat<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Julivert fresc<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Llimona<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un cop tinguis el teu pa tallat i torrat, unta l&#8217;alvocat i col\u00b7loca damunt el salm\u00f3 amb una mica de julivert i un rajol\u00ed de llimona. Si ho prefereixes, pots <strong>canviar el julivert per la ruca<\/strong> i afegir-hi mat\u00f3 tamb\u00e9. La combinaci\u00f3 de sabors \u00e9s excel\u00b7lent.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bol d&#8217;a\u00e7a\u00ed amb fruites<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019<a href=\"https:\/\/www.almalibreacaihouse.com\/los-5-principales-beneficios-del-aa\/\">a\u00e7a\u00ed<\/a> o margall\u00f3 del Brasil \u00e9s una <strong>fruita que prov\u00e9 de les palmeres del Brasil<\/strong> i que darrerament s&#8217;ha fet popular al nostre pa\u00eds. De color fosc, se sol trobar congelat, i \u00e9s perfecte per a usar-ho com si fos iogurt i <strong>barrejar-ho amb fruita, sobretot fruits vermells<\/strong> com ara maduixes o nabius, i amb pl\u00e0tan. Perqu\u00e8 tingui m\u00e9s consist\u00e8ncia i varietat de nutrients, afegeix <em>Granola<\/em> o civada. Per damunt, pots empolvorar amb coco ratllat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Truita d&#8217;espinacs i formatge feta<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Si t&#8217;agraden els plats m\u00e9s elaborats, et proposem una truita d&#8217;espinacs amb formatge feta. Els ingredients s\u00f3n senzills: 2 ous, un grapat d&#8217;espinacs frescos, uns trossos de formatge feta, tom\u00e0quets <em>cherry<\/em> i una mica d&#8217;oli d&#8217;oliva perqu\u00e8 no s&#8217;enganxi. <strong>Bat l&#8217;ou i mescla amb la resta d&#8217;ingredients<\/strong> i prepara la truita de manera tradicional.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bibliografia\"><\/span>Bibliografia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/mejorconsalud.as.com\/los-mejores-desayunos-mucha-energia\/\">https:\/\/mejorconsalud.as.com\/los-mejores-desayunos-mucha-energia\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;esmorzar \u00e9s el menjar m\u00e9s important del dia. Despr\u00e9s de totes les hores de la nit sense menjar en la que el nostre organisme es recupera i renova, \u00e9s oferir-li una bona aportaci\u00f3 energ\u00e8tica i nutritiva per a afrontar els reptes que arribin. Tanmateix, ja que als matins solem anar amb pressa per arribar a [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":31009,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[],"class_list":["post-30927","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/12\/acai-desayuno-saludable-scaled.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 v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Esmorzars saludables per a afrontar b\u00e9 el dia - MGC M\u00fatua<\/title>\n<meta name=\"description\" content=\"Descobreix 3 opcions d&#039;esmorzars sans per a enfrontar el dia amb energia. No deixis de menjar el teu esmorzar!\" \/>\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\/esmorzars-saludable\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Esmorzars saludables per a afrontar b\u00e9 el dia - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Descobreix 3 opcions d&#039;esmorzars sans per a enfrontar el dia amb energia. 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