{"id":33815,"date":"2025-04-17T08:05:00","date_gmt":"2025-04-17T06:05:00","guid":{"rendered":"https:\/\/www.mgc.es\/blog\/quan-saps-sobre-la-dieta-mediterrania\/"},"modified":"2025-05-28T10:18:30","modified_gmt":"2025-05-28T08:18:30","slug":"quant-saps-sobre-la-dieta-mediterrania","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/quant-saps-sobre-la-dieta-mediterrania\/","title":{"rendered":"Dieta mediterr\u00e0nia: quant en saps?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 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\/quant-saps-sobre-la-dieta-mediterrania\/#La_dieta_mediterrania\" >La dieta mediterr\u00e0nia<\/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\/quant-saps-sobre-la-dieta-mediterrania\/#En_que_consisteix\" >En qu\u00e8 consisteix<\/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\/quant-saps-sobre-la-dieta-mediterrania\/#Es_pot_menjar\" >Es pot menjar:<\/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\/quant-saps-sobre-la-dieta-mediterrania\/#No_sha_de_menjar\" >No s&#8217;ha de menjar:<\/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\/quant-saps-sobre-la-dieta-mediterrania\/#Bibliografia\" >Bibliografia:<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"La_dieta_mediterrania\"><\/span><strong>La dieta mediterr\u00e0nia<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Sabies que des del 2010 la dieta mediterr\u00e0nia est\u00e0 reconeguda per la Unesco com a Patrimoni Cultural Immaterial? Aix\u00f2 vol dir que li atorga un valor universal, considerant que compr\u00e8n un conjunt de coneixements, compet\u00e8ncies pr\u00e0ctiques, rituals, tradicions i s\u00edmbols relacionats amb els cultius i les collites agr\u00edcoles, la pesca i la cria d&#8217;animals, i tamb\u00e9 amb la manera de conservar, transformar, cuinar, compartir i consumir els aliments. <\/p>\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\/02\/aceite-oliva.jpg\" alt=\"\" class=\"wp-image-33806\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/02\/aceite-oliva.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/02\/aceite-oliva-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/02\/aceite-oliva-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n<p>Per part seva, L&#8217;Organitzaci\u00f3 Mundial de la Salut (OMS) la reconeix com un patr\u00f3 d&#8217;alimentaci\u00f3 saludable. I podr\u00edem parlar de la <a href=\"https:\/\/fundaciondelcorazon.com\/prensa\/notas-de-prensa\/2447-dieta-mediterranea-reduce-30-riesgo-cardiovascular.html\">Fundaci\u00f3 Espanyola del Cor<\/a> , de la <a href=\"https:\/\/www.mayoclinic.org\/es\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\">Cl\u00ednica Maig<\/a> , de la <a href=\"https:\/\/www.uab.cat\/web\/sobre-la-corporacio-uab\/detalle-de-noticia\/consejos-para-una-alimentacion-cardiosaludable-1345779665646.html?noticiaid=1345920020729\">UAB de Barcelona<\/a> \u2026 dels hospitals i organitzacions m\u00e8diques m\u00e9s prestigiosos del m\u00f3n ia totes llegir\u00edem el mateix: la dieta mediterr\u00e0nia \u00e9s la m\u00e9s saludable de les dietes existents. <\/p>\n\n<p><strong>I el pitjor \u00e9s que l&#8217;estem abandonant.  <\/strong><\/p>\n\n<p>Ja el 2009 ens advertien que <a href=\"https:\/\/www.europapress.es\/chance\/lifestyle\/noticia-50-poblacion-abandonando-dieta-mediterranea-20091019142713.html\">el 50% de la poblaci\u00f3<\/a> (fonamentalment la m\u00e9s jove) estava donant de banda aquest patrimoni. I el 2024 ens adverteixen que \u201c <a href=\"https:\/\/www.elindependiente.com\/vida-sana\/salud\/2024\/01\/07\/la-crisis-de-la-dieta-mediterranea-en-espana-comemos-como-los-anglosajones\/\">mengem com els anglosaxons<\/a> \u201d. I aix\u00f2 no \u00e9s bo, ja que la dieta habitual a pa\u00efsos anglosaxons \u201cinclou tres vegades m\u00e9s carn, lactis i sucres del recomanat, i un ter\u00e7 menys de fruites, verdures i cereals. \u00c9s a dir, aliments m\u00e9s cal\u00f2rics i m\u00e9s pobres en fibra i micronutrients\u201d.  <\/p>\n\n<p>El 2013 va apar\u00e8ixer un estudi de repercussi\u00f3 mundial, <a href=\"http:\/\/www.predimed.es\/\">Predimed<\/a> (Prevenci\u00f3 amb Dieta Mediterr\u00e0nia) en qu\u00e8 es proposa una s\u00e8rie de 14 preguntes que permeten valorar el grau d&#8217;adhesi\u00f3 a la dieta mediterr\u00e0nia i, per tant, el nivell de risc de patir malalties com les vasculars (ictus, infart), diabetis. altres de diverses. Les preguntes s\u00f3n:  <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Uses oli d&#8217;oliva com a principal greix per cuinar?<\/li>\n\n\n\n<li>Quant oli d&#8217;oliva consumeixes en total al dia (incloent-hi l&#8217;usat per fregir, menjars fora de casa, amanides, etc.)<\/li>\n\n\n\n<li>Quantes racions de verdura consumeixes al dia (incloent-hi hortalisses)?<\/li>\n\n\n\n<li>Quantes peces de fruita menges al dia?<\/li>\n\n\n\n<li>Quantes racions de carn vermella, hamburgueses, salsitxes o embotits menges al dia?<\/li>\n\n\n\n<li>Quantes racions de mantega, margarina o nata preses al dia?<\/li>\n\n\n\n<li>Quantes begudes carbonatades i\/o ensucrades (refrescos, cua, t\u00f2nica, b\u00edter o similars) consumeixes al dia&#8217;?<\/li>\n\n\n\n<li>Beus vi? Quant beus a la setmana? <\/li>\n\n\n\n<li>Quantes racions de llegums menges a la setmana?<\/li>\n\n\n\n<li>Quantes racions de peix o marisc menges a la setmana?<\/li>\n\n\n\n<li>Quantes vegades consumeixen rebosteria comercial (galetes, flams, dol\u00e7os no casolans) a la setmana?<\/li>\n\n\n\n<li>Quantes racions de fruita seca consumeixes a la setmana?<\/li>\n\n\n\n<li>Consumeixes preferentment carn de pollastre, gall dindi o conill en lloc de vedella, porc, hamburgueses o salsitxes)?<\/li>\n\n\n\n<li>Quantes vegades per setmana menges verdures, pasta, arr\u00f2s o altres plats amanits amb sofregits (Salsa de tom\u00e0quet cuinada a foc lent amb oli d&#8217;oliva, all, ceba i\/o porro?<\/li>\n<\/ul>\n\n<p>Organismes internacionals, com ara l&#8217;American Heart Association (AHA, o associaci\u00f3 nord-americana del cor) avala que l&#8217; <a href=\"https:\/\/cardioalianza.org\/la-american-heart-association-aha-avala-los-14-puntos-de-dieta-mediterranea-del-estudio-predimed\/\">avaluaci\u00f3 de la dieta<\/a> constitueix una eina impagable per a l&#8217;abordatge de canvis de l&#8217;estil de vida que necessiten moltes persones en general.<\/p>\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/02\/pira&#x301;mide.jpg\" alt=\"\" class=\"wp-image-33809\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"En_que_consisteix\"><\/span><strong>En qu\u00e8 consisteix<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>M\u00e9s que una dieta, \u00e9s un estil de vida basat en els aliments hist\u00f2ricament consumits als pa\u00efsos mediterranis. Es caracteritza per abund\u00e0ncia d&#8217;aliments d&#8217;origen vegetal (fruita i verdura), un baix consum de greixos saturats i d&#8217;hidrats de carboni i carn vermella. La pir\u00e0mide, a continuaci\u00f3, mostra al nivell inferior tots els aliments permesos. A mesura que es puja de nivell, la recomanaci\u00f3 \u00e9s anar-los limitant.   <\/p>\n\n<p>La veritat \u00e9s que la dieta permet unes possibilitats pr\u00e0cticament inesgotables.<\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Es_pot_menjar\"><\/span><strong>Es pot menjar:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>Fruita<\/strong> : Pl\u00e0tans, taronges, mel\u00f3, pomes ra\u00efms, peres, maduixes, figues<\/p>\n\n<p><strong>Verdura<\/strong> : Cols, tom\u00e0quets, cebes, all, pastanagues, espinacs, br\u00f2quil, coliflor<\/p>\n\n<p><strong>Llegums<\/strong> : Cigrons, llenties, mongetes, p\u00e8sols<\/p>\n\n<p><strong>Fruits secs i llavors<\/strong> : nous, ametlles, avellanes, anacards, pipes de carbassa, de gira-sol<\/p>\n\n<p><strong>Tubercles<\/strong> : Patates, batates (o moniatos), naps<\/p>\n\n<p><strong>Cereals integrals<\/strong> : Blat integral, ordi, s\u00e8gol, civada integral, arr\u00f2s bru, blat de moro, pans i pastes integrals<\/p>\n\n<p><strong>Herbes i esp\u00e8cies<\/strong> : Canyella, nou moscada, roman\u00ed, farigola, menta, alf\u00e0brega, orenga<\/p>\n\n<p><strong>Aus<\/strong> : Pollastre, \u00e0nec, gall dindi<\/p>\n\n<p><strong>Peix i marisc<\/strong> : Sardines, salm\u00f3, truites, tonyina, bon\u00edtol, ostres, gambes, musclos<\/p>\n\n<p><strong>Lactis<\/strong> : iogurt, iogurt grec, formatges, llet<\/p>\n\n<p><strong>Ous<\/strong> : De gallina, de guatlla<\/p>\n\n<p><strong>Greixos saludables<\/strong> : oli d&#8217;oliva verge extra, el greix de l&#8217;alvocat.<\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"No_sha_de_menjar\"><\/span><strong>No s&#8217;ha de menjar:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>Carn processada<\/strong> : embotits, salsitxes, carns precuinades<\/p>\n\n<p><strong>Greixos trans<\/strong> : Congelats, margarines, brioixeria industrial, snacks<\/p>\n\n<p><strong>Cereals refinats<\/strong> : pa blanc, pasta elaborada amb farina refinada<\/p>\n\n<p><strong>Olis refinats<\/strong> : De soja, de colza, de llavors<\/p>\n\n<p><strong>Aliments amb sucres afegits<\/strong> : Begudes gasoses, gelats\u2026<\/p>\n\n<p><strong>Aliments altament processats<\/strong> : Qualsevol producte que sembli elaborat en una f\u00e0brica.<\/p>\n\n<p>\u00c9s fonamental llegir detingudament a l&#8217;etiqueta la llista d&#8217;ingredients de cada producte envasat, i rebutjar els que continguin ingredients perjudicials o nocius.<\/p>\n\n<p>I de beure\u2026<\/p>\n\n<p><strong>Aigua<\/strong> , com a beguda base. En quantitats moderades (1 got al dia) vi, negre preferiblement. Tamb\u00e9 es pot beure caf\u00e8, te i altres infusions, sempre que no continguin sucre. No s\u00f3n recomanables les begudes ensucrades i els sucs de fruites, que normalment tenen un alt contingut de sucre.   <\/p>\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<p><a href=\"https:\/\/www.clinicbarcelona.org\/asistencia\/vida-saludable\/alimentacion-saludable\/dieta-mediterranea\">Hospital Cl\u00ednic de la Universitat de Barcelona<\/a><\/p>\n\n<p><a href=\"https:\/\/fundaciondelcorazon.com\/prensa\/notas-de-prensa\/1561-el-i-salon-de-la-dieta-mediterranea-aposto-por-una-alimentacion-sana-para-prevenir-las-enfermedades-cardiovasculares.html\">Fundaci\u00f3 Espanyola de Cor<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La dieta mediterr\u00e0nia Sabies que des del 2010 la dieta mediterr\u00e0nia est\u00e0 reconeguda per la Unesco com a Patrimoni Cultural Immaterial? Aix\u00f2 vol dir que li atorga un valor universal, considerant que compr\u00e8n un conjunt de coneixements, compet\u00e8ncies pr\u00e0ctiques, rituals, tradicions i s\u00edmbols relacionats amb els cultius i les collites agr\u00edcoles, la pesca i la [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":33807,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[],"class_list":["post-33815","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/02\/aceite-oliva.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 v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dieta mediterr\u00e0nia: quant en saps? - MGC M\u00fatua<\/title>\n<meta name=\"description\" content=\"Sabies que des del 2010 la dieta mediterr\u00e0nia est\u00e0 reconeguda per la Unesco com a Patrimoni Cultural Immaterial? Aix\u00f2 vol dir que li atorga un valor universal, considerant que compr\u00e8n un conjunt de coneixements, compet\u00e8ncies pr\u00e0ctiques, rituals, tradicions i s\u00edmbols relacionats amb els cultius i les collites agr\u00edcoles, la pesca i la cria d&#039;animals, i tamb\u00e9 amb la manera de conservar, transformar, cuinar, compartir i consumir els aliments.\" \/>\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\/quant-saps-sobre-la-dieta-mediterrania\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dieta mediterr\u00e0nia: quant en saps? - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Sabies que des del 2010 la dieta mediterr\u00e0nia est\u00e0 reconeguda per la Unesco com a Patrimoni Cultural Immaterial? 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