{"id":33757,"date":"2025-03-27T08:35:00","date_gmt":"2025-03-27T07:35:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=33757"},"modified":"2025-03-05T09:33:27","modified_gmt":"2025-03-05T08:33:27","slug":"com-calcular-el-teu-pes-saludable-i-adaptar-la-teva-dieta-per-assolir-lo","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/com-calcular-el-teu-pes-saludable-i-adaptar-la-teva-dieta-per-assolir-lo\/","title":{"rendered":"Com calcular el teu pes saludable i adaptar la teva dieta per assolir-lo"},"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\/com-calcular-el-teu-pes-saludable-i-adaptar-la-teva-dieta-per-assolir-lo\/#El_pes_saludable\" >El pes saludable<\/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\/com-calcular-el-teu-pes-saludable-i-adaptar-la-teva-dieta-per-assolir-lo\/#Problemes_que_provoca_lexces_de_pes\" >Problemes que provoca l&#8217;exc\u00e9s de pes<\/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\/com-calcular-el-teu-pes-saludable-i-adaptar-la-teva-dieta-per-assolir-lo\/#Com_assolir_el_pes_saludable\" >Com assolir el pes saludable<\/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\/com-calcular-el-teu-pes-saludable-i-adaptar-la-teva-dieta-per-assolir-lo\/#Que_es_una_dieta_equilibrada\" >Qu\u00e8 \u00e9s una dieta equilibrada<\/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\/com-calcular-el-teu-pes-saludable-i-adaptar-la-teva-dieta-per-assolir-lo\/#En_resum\" >En resum:<\/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\/com-calcular-el-teu-pes-saludable-i-adaptar-la-teva-dieta-per-assolir-lo\/#Bibliografia\" >Bibliografia:<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Els mitjans ens bombardegen cont\u00ednuament amb imatges de models amb mesures perfectes i han establert uns est\u00e0ndards gaireb\u00e9 inassolibles per a la majoria de les persones.<br>La veritat \u00e9s que tenir sobrep\u00e8s no \u00e9s nom\u00e9s un problema est\u00e8tic, sin\u00f3 que comporta una s\u00e8rie de riscos molt seriosos per a la salut.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/03\/bascula-profesional.jpg\" alt=\"\" class=\"wp-image-33751\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/03\/bascula-profesional.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/03\/bascula-profesional-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/03\/bascula-profesional-768x512.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=\"El_pes_saludable\"><\/span><strong>El pes saludable<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A efectes divulgatius, l&#8217;Organitzaci\u00f3 Mundial de la Salut (<a href=\"https:\/\/www.who.int\/es\/news-room\/fact-sheets\/detail\/obesity-and-overweight\">OMS<\/a>), aix\u00ed com la comunitat cient\u00edfica, es mostra un\u00e0nime a l&#8217;hora de qualificar el pes relacionant-lo amb l&#8217;al\u00e7ada. Per a aix\u00f2, s&#8217;ha desenvolupat l&#8217;anomenat \u00cdndex de Massa Corporal (IMC), que es calcula amb la f\u00f3rmula seg\u00fcent:<\/p>\n\n\n\n<p><strong>IMC = pes (en quilos) \/ al\u00e7ada (en metres) al quadrat<\/strong><\/p>\n\n\n\n<p>Pots calcular el teu \u00edndex de massa corporal fent clic&nbsp;<a href=\"https:\/\/fundaciondelcorazon.com\/prevencion\/calculadoras-nutricion\/imc.html\" target=\"_blank\" rel=\"noreferrer noopener\">aqu\u00ed<\/a>.<\/p>\n\n\n\n<p>L&#8217;avaluaci\u00f3 del pes queda establerta segons el resultat de la f\u00f3rmula anterior, de manera que:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>IMC = 18,5 o inferior<\/strong>: Pes insuficient<\/li>\n\n\n\n<li><strong>IMC compr\u00e8s entre 18,5 i 24,9<\/strong>: Normopes<\/li>\n\n\n\n<li><strong>IMC entre 25 i 26,9<\/strong>: Sobrep\u00e8s grau 1<\/li>\n\n\n\n<li><strong>IMC entre 27 i 29,9<\/strong>: Pre-obesitat<\/li>\n\n\n\n<li><strong>IMC entre 30 i 34,9<\/strong>: Obesitat tipus 1<\/li>\n\n\n\n<li><strong>IMC entre 35 i 39,9<\/strong>: Obesitat tipus 2<\/li>\n\n\n\n<li><strong>IMC entre 40 i 49,9<\/strong>: Obesitat m\u00f2rbida<\/li>\n\n\n\n<li><strong>IMC = 50 o superior<\/strong>: Obesitat extrema<\/li>\n<\/ul>\n\n\n\n<p>Hi ha una altra mesura que pot resultar \u00fatil per avaluar el risc de presentar problemes relacionats amb l&#8217;obesitat, i \u00e9s la circumfer\u00e8ncia de la cintura, \u00e9s a dir, la greix abdominal. Un exc\u00e9s de greix abdominal pot augmentar el risc de patir diverses malalties, que veurem m\u00e9s endavant.<\/p>\n\n\n\n<p>De nou, la comunitat cient\u00edfica determina l&#8217;exc\u00e9s de greix abdominal de la manera seg\u00fcent:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>En els homes<\/strong>: si \u00e9s igual o superior a 101 cent\u00edmetres<\/li>\n\n\n\n<li><strong>En les dones<\/strong>: si \u00e9s igual o superior a 89 cent\u00edmetres.<\/li>\n<\/ul>\n\n\n\n<p>La mesura de la cintura s&#8217;ha de fer dret, per sobre dels ossos del maluc, ajustant la cinta m\u00e8trica a la cintura en posici\u00f3 horitzontal, i despr\u00e9s d&#8217;exhalar l&#8217;aire dels pulmons. Aquest breu <a href=\"https:\/\/www.youtube.com\/watch?v=rN5gP-SvGtQ\">v\u00eddeo<\/a> ho il\u00b7lustra b\u00e9.<\/p>\n\n\n\n<p>Tant l&#8217;IMC com la mesura de la cintura s&#8217;han de prendre com a orientatius i serveixen per donar-nos una pista valuosa sobre el nostre pes. Per\u00f2 no tothom que t\u00e9 un IMC elevat t\u00e9 exc\u00e9s de pes. Per exemple, alguns atletes molt musculats poden tenir un IMC que indiqui obesitat.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Problemes_que_provoca_lexces_de_pes\"><\/span><strong>Problemes que provoca l&#8217;exc\u00e9s de pes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El sobrep\u00e8s i, per descomptat, l&#8217;obesitat s\u00f3n un problema m\u00e8dic que augmenta el risc de patir moltes malalties molt greus. A mesura que el sobrep\u00e8s es converteix en obesitat, el risc tamb\u00e9 augmenta. Les malalties m\u00e9s freq\u00fcents provocades pel sobrep\u00e8s s\u00f3n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Problemes card\u00edacs<\/li>\n\n\n\n<li>Diabetis tipus 2<\/li>\n\n\n\n<li>Hipertensi\u00f3<\/li>\n\n\n\n<li>Malaltia hep\u00e0tica<\/li>\n\n\n\n<li>Colesterol elevat<\/li>\n\n\n\n<li>Cert tipus de c\u00e0ncers: de c\u00f2lon i recte, d&#8217;es\u00f2fag, de rony\u00f3, de p\u00e0ncrees; en les dones postmenop\u00e0usiques, de mama, d&#8217;endometri i d&#8217;ovaris.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_assolir_el_pes_saludable\"><\/span><strong>Com assolir el pes saludable<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existeixen \u2013literalment\u2013 milers de dietes, algunes miraculoses, que et prometen una p\u00e8rdua de pes significativa en poc temps. La realitat d&#8217;aquestes dietes \u00e9s que recuperar\u00e0s el pes tan aviat com tornis a la teva vida anterior. S\u00f3n les tristament famoses dietes ioi\u00f3.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"536\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/02\/gordo-cintura.jpg\" alt=\"\" class=\"wp-image-33748\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/02\/gordo-cintura.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/02\/gordo-cintura-440x295.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/02\/gordo-cintura-768x515.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>L&#8217;\u00fanica manera sana de perdre pes i mantenir-se en el pes ideal \u00e9s canviar l&#8217;estil de vida, cosa que afecta no nom\u00e9s a la dieta, sin\u00f3 tamb\u00e9 a l&#8217;adopci\u00f3 d&#8217;<a href=\"https:\/\/estilosdevidasaludable.sanidad.gob.es\/\">h\u00e0bits saludables<\/a>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fes exercici regularment<\/strong>. L&#8217;Organitzaci\u00f3 Mundial de la Salut (OMS) recomana un m\u00ednim de 150 minuts (\u00e9s a dir, hora i mitja) setmanals d&#8217;exercici moderadament intens. El risc continua disminuint fins a arribar a les 5 hores setmanals, moment en qu\u00e8 s&#8217;estabilitza al m\u00ednim.<\/li>\n\n\n\n<li><strong>Dorm b\u00e9<\/strong>. Els experts recomanen no prendre caf\u00e8 a partir de les quatre de la tarda, no utilitzar aparells electr\u00f2nics (tauletes, m\u00f2bils, ordinador) una hora abans d&#8217;anar-te\u2019n al llit, que la teva habitaci\u00f3 estigui fresca i completament a les fosques.<\/li>\n\n\n\n<li><strong>No fumar<\/strong>.<\/li>\n\n\n\n<li><strong>Limitar l&#8217;alcohol o suprimir-lo completament<\/strong>.<\/li>\n\n\n\n<li><strong>Evita l&#8217;estr\u00e8s<\/strong>.<\/li>\n\n\n\n<li><strong>Mant\u00e9 una dieta equilibrada<\/strong>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_es_una_dieta_equilibrada\"><\/span><strong>Qu\u00e8 \u00e9s una dieta equilibrada<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hi ha tres grans grups de nutrients: greixos, hidrats de carboni (carbohidrats o hidrats) i prote\u00efnes. Les dietes carencials, \u00e9s a dir, les que suprimeixen un dels tres nutrients, s\u00f3n molt efectives per perdre pes, per\u00f2 s\u00f3n nocives per a la teva salut. Hem de nodrir-nos de tots ells, en les quantitats adequades de les quals parlarem a continuaci\u00f3.<\/p>\n\n\n\n<p>Una dieta equilibrada inclou el consum de:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fruita, verdures, llegums (fesols, llenties), fruits secs i cereals integrals (blat, blat de moro, civada, arr\u00f2s)<\/strong>.<\/li>\n\n\n\n<li><strong>Almenys 400 grams diaris (equivalent a 5 racions) de fruita i verdura<\/strong>. No s&#8217;inclouen les patates, la mandioca, els moniatos i altres arrels amb mid\u00f3.<\/li>\n\n\n\n<li><strong>Menys del 10% de la ingesta di\u00e0ria d&#8217;energia procedent de sucres<\/strong>. En una dieta de 2000 calories d&#8217;una persona sana, 12 cullerades de te de sucre o 50 grams, encara que l&#8217;ideal \u00e9s mantenir-se al voltant del 5%. Aquestes quantitats inclouen el sucre contingut en refrescos, sucs de fruita sucrejats, salses i els sucres continguts en aliments naturalment sucrejats, com la mel.<\/li>\n\n\n\n<li><strong>Menys del 30% de l&#8217;energia di\u00e0ria procedent de greixos<\/strong>. S&#8217;han de consumir els insaturats (peix blau, olis d&#8217;oliva i gira-sol, alvocat, fruits secs). S&#8217;han d&#8217;evitar els greixos saturats, que s\u00f3n els d&#8217;origen animal (carns grasses, mantega, oli de palma, llet sencera, nata, formatges) i els greixos trans, components habituals de determinats preparats (galetes, empanades, dol\u00e7os i pastisseria industrials). Globalment, se suggereix que els greixos saturats no arribin al 10%, i els greixos trans, no superin l&#8217;1%. En particular, els productes industrials que contenen greixos trans s&#8217;han d&#8217;evitar completament.<\/li>\n\n\n\n<li><strong>Menys de 5 grams diaris de sal (equivalent a una cullerada de te)<\/strong>. La sal hauria de ser, idealment, iodada.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"En_resum\"><\/span>En resum:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Els hidrats de carboni han d&#8217;aportar entre el 55 i el 60% de les calories ingerides<\/strong>.<\/li>\n\n\n\n<li><strong>Els greixos han d&#8217;aportar entre el 25 i el 30% de les calories<\/strong>.<\/li>\n\n\n\n<li><strong>Les prote\u00efnes, entre un 12 i un 15% de les calories di\u00e0ries ingerides<\/strong>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bibliografia\"><\/span><strong>Bibliografia<\/strong>:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/metabolicas.sjdhospitalbarcelona.org\/nutrientes-alimentacion-equilibrada\" target=\"_blank\" rel=\"noreferrer noopener\">Guia metab\u00f2lica Hospital Sant Joan de D\u00e9u<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.cdc.gov\/healthyweight\/spanish\/assessing\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">CDC Com avaluar el teu pes<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Els mitjans ens bombardegen cont\u00ednuament amb imatges de models amb mesures perfectes i han establert uns est\u00e0ndards gaireb\u00e9 inassolibles per a la majoria de les persones.La veritat \u00e9s que tenir sobrep\u00e8s no \u00e9s nom\u00e9s un problema est\u00e8tic, sin\u00f3 que comporta una s\u00e8rie de riscos molt seriosos per a la salut. El pes saludable A efectes [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":33751,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658,666,2],"tags":[],"class_list":["post-33757","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","category-habits-saludables","category-sense-categoria"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/03\/bascula-profesional.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>Com calcular el teu pes saludable i adaptar la teva dieta per assolir-lo - MGC M\u00fatua<\/title>\n<meta name=\"description\" content=\"Els mitjans ens bombardegen cont\u00ednuament amb imatges de models amb mesures perfectes i han establert uns est\u00e0ndards gaireb\u00e9 inassolibles per a la majoria de les persones.\" \/>\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\/blog\/como-calcular-tu-peso-saludable-y-adaptar-tu-dieta-para-alcanzarlo\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com calcular el teu pes saludable i adaptar la teva dieta per assolir-lo - 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