{"id":402,"date":"2010-01-30T19:08:17","date_gmt":"2010-01-30T19:08:17","guid":{"rendered":"http:\/\/elnostreraco.com\/blog\/?p=402"},"modified":"2015-08-25T19:41:08","modified_gmt":"2015-08-25T17:41:08","slug":"cereals-integrals-verdures-temporada-llegums","status":"publish","type":"post","link":"https:\/\/elnostreraco.com\/blog\/cereals-integrals-verdures-temporada-llegums\/","title":{"rendered":"Alimentaci\u00f3 amb cereals integrals, verdures de temporada i llegums"},"content":{"rendered":"<p>L&#8217;extens article sobre <a href=\"http:\/\/elnostreraco.com\/blog\/ecommerce\/alimentacio-2009-reclamacions-i-propostes\/\">alimentaci\u00f3<\/a> que vaig escriure no parlava del que\u00a0mengem, si no de com ho\u00a0produ\u00efm.<a href=\"http:\/\/elnostreraco.com\/blog\/canvi-climatic-artic-innovacio-cotxes\/\"> Els pagesos poden refredar el m\u00f3n<\/a>, i nosaltres podem menjar sa i ajudar-los menjant <strong>productes de temporada<\/strong>.<\/p>\n<p>Roy Littlesun ens recomanava, a la contra de la vanguardia, la seg\u00fcent alimentaci\u00f3:<\/p>\n<ul>\n<li>50% de <a href=\"#cereals\">cereals integrals<\/a><\/li>\n<li>25% de <a href=\"#verdures\">verdures de temporada<\/a><\/li>\n<li>20% de <a href=\"#llegums\">llegums<\/a><\/li>\n<li>5% de <a href=\"#fruites\">fruites de temporada<\/a><\/li>\n<\/ul>\n<p>Aquesta recomanaci\u00f3 trenca amb els h\u00e0bits que tenim. De tota manera <a href=\"http:\/\/www.alimentacion-sana.com.ar\/Portal%20nuevo\/actualizaciones\/alimentosintegrales.htm\">els estudis demostren<\/a> que els cereals redueixen el risc de patir i malalties cardiovasculars.<\/p>\n<h3>Productes rics en fibra<\/h3>\n<p>Cal tenir en compte que hi ha productes que diuen el seu percentatge en fibra i en proves de laboratori s&#8217;registra un menor percentatge del que proclamen. Per tant, tot i que un producte s&#8217;etiqueti amb un &#8220;alt contingut en fibra&#8221;, tal tenir en compte els productes l&#8217;aporten de forma natural, ja que s\u00f3n aliments de consum com\u00fa.<\/p>\n<h4>Aliments amb font de fibra<\/h4>\n<p>&#8211; Soluble de cacau Cola-cao (33,2% de fibra)<br \/>\n&#8211; cereals Kellog&#8217;s (19,8%)<br \/>\n&#8211; Cereals Pascual (13,7%)<br \/>\n&#8211; Pa torrat Recondo (9,2%)<br \/>\n&#8211; Galetes Cu\u00e9tara (8,6%)<br \/>\n&#8211; Olives La Espa\u00f1ola (7,7%)<br \/>\n&#8211; Macarrons Ardilla (7,2%)<br \/>\n&#8211; Pa de motlle Bimbo (6,6%)<br \/>\n&#8211; Pa de motlle Panrico (6,1%)<br \/>\n&#8211; Iogurt Danone (6,1%)<br \/>\n&#8211; Galetes Flora (4,6%)<br \/>\n(Font <a href=\"http:\/\/revista.consumer.es\/web\/ca\/20070501\/actualidad\/analisis1\/71578.php\">productes rics en fibra, revista consumer 2007<\/a>)<\/p>\n<h4>Rics en fibra de forma natural<\/h4>\n<p>&#8211; fesols (28,2% de fibra)<br \/>\n&#8211; ametlles fregides i salades (12,5%)<br \/>\n&#8211; farina de blat amb llevat integral (10,7%)<br \/>\n&#8211; p\u00e8sols (8,2%)<br \/>\n&#8211; pasta integral (6,4%)<br \/>\n&#8211; arr\u00f2s integral (5,7%)<br \/>\n&#8211; bledes (2,1%)<br \/>\n&#8211; pl\u00e0tans (1,6%)<\/p>\n<h3>Tipus de fibra<\/h3>\n<p>Hi ha 2 tipus de fibra la soluble i la insoluble.<\/p>\n<p>La Food and Drug Administration (FDA) recomienda que una dieta equilibrada debe tener el 70-75% de fibra insoluble y el 25-30% de soluble.<br \/>\nFont http:\/\/www.alimentacion-sana.com.ar\/Informaciones\/novedades\/fibra1.htm<\/p>\n<h4>Fibra insoluble<\/h4>\n<p>&#8220;Fa cagar&#8221; m\u00e9s tou i facilita el transit intestinal, prevenint el restrenyiment i el c\u00e0ncer.<br \/>\n&#8211; Farina de blat<br \/>\n&#8211; Segol<br \/>\n&#8211; P\u00e8sols<br \/>\n&#8211; cereals integrals i derivats<br \/>\n&#8211; Fruites madures (pomes, c\u00edtrics)<br \/>\n&#8211; Pa<\/p>\n<h4>Fibra soluble<\/h4>\n<p>&#8220;Fa cagar&#8221; amb m\u00e9s quantitat i accelera el transit intestinal, regulant els nivells de glucosa i colesterol.<br \/>\n&#8211; Fruites i verdures com la civada, les prunes, la pastanaga, els c\u00edtrics<br \/>\n&#8211; civada<br \/>\n&#8211; mongetes seques i altres llegums<\/p>\n<h3>Tot no poden ser avantatges<\/h3>\n<p><a title=\"Problems del consum excessiu de cereals integrals\" href=\"http:\/\/www.consumer.es\/web\/es\/alimentacion\/tendencias\/2006\/10\/18\/25361.php\">S&#8217;aconsella no abusar d&#8217;aliments integrals o enriquits en fibra<\/a>, ja que un exc\u00e9s pot causar mol\u00e8sties intestinals (gasos, flatul\u00e8ncia, inflor,&#8221;), dolor abdominal i diarrea. A m\u00e9s, la fibra insoluble sol anar unida a un compost, l&#8217;\u00e0cid f\u00edtic, capa\u00e7 de fixar minerals com el calci, el ferro i el zinc, i impedir-ne l&#8217;absorci\u00f3 per part del nostre organisme.<\/p>\n<h3>Cereals integrals tot l&#8217;any: 50%<\/h3>\n<p>arr\u00f2s<br \/>\nblat<br \/>\ncivada<br \/>\nmill<br \/>\nblat de moro<br \/>\ns\u00e8gol<br \/>\nmelca<br \/>\nordi<\/p>\n<h3>Verdures de temporada: 25%<\/h3>\n<ol>\n<li>\n<h4>Verdures del gener<\/h4>\n<p>Bledes<br \/>\nCarxofes<br \/>\nApi<br \/>\nBerros<br \/>\nCarbasses<br \/>\nCanonges<br \/>\nCards<br \/>\nCebes<br \/>\nCols de Brussel<br \/>\nColiflor<br \/>\nEnd\u00edvies<br \/>\nEscarola<br \/>\nEspinacs<br \/>\nEnciams<br \/>\nLombarda<br \/>\nNaps<br \/>\nPorros<br \/>\nRemolatxes<br \/>\nCabdell<br \/>\nPastanagues<\/li>\n<li>\n<h4>Verdures del febrer<\/h4>\n<p>Bledes<br \/>\nXicoira<br \/>\nAlls tendres<br \/>\nCarxofes<br \/>\nApi<br \/>\nCarbassa<br \/>\nCardo<br \/>\nCeba<br \/>\nCebes tendres<br \/>\nCols de Brussel<br \/>\nColiflor<br \/>\nXirivies<br \/>\nEnd\u00edvies<br \/>\nEscarola<br \/>\nEspinacs<br \/>\nGrelos<br \/>\nP\u00e8sols<br \/>\nFaves<br \/>\nMongetes verdes<br \/>\nEnciams<br \/>\nLombarda<br \/>\nNaps<br \/>\nPorros<br \/>\nRemolatxes<br \/>\nCabdell<br \/>\nPastanagues<\/li>\n<li>\n<h4>Verdures del mar\u00e7<\/h4>\n<p>Bledes<br \/>\nCarxofes<br \/>\nApi<br \/>\nCarbassa<br \/>\nCeba<br \/>\nCebes tendres<br \/>\nCols de Brussel<br \/>\nColiflor<br \/>\nEnd\u00edvies<br \/>\nEsp\u00e0rrecs de marge<br \/>\nP\u00e8sols<br \/>\nFaves<br \/>\nMongetes verdes<br \/>\nEnciams<br \/>\nLombarda<br \/>\nNaps<br \/>\nPebrots verds<br \/>\nPorros<br \/>\nRemolatxes<br \/>\nCabdell<br \/>\nTom\u00e0quets<br \/>\nPastanagues<\/li>\n<li>\n<h4>Verdures de l&#8217;abril<\/h4>\n<p>Bledes<br \/>\nCarxofes<br \/>\nApi<br \/>\nCarbassa<br \/>\nCebes<br \/>\nCebes tendres<br \/>\nCols de Brussel<br \/>\nColiflor<br \/>\nEnd\u00edvies<br \/>\nEsp\u00e0rrecs de marge<br \/>\nEsp\u00e0rrecs<br \/>\nEspinacs<br \/>\nP\u00e8sols<br \/>\nFaves<br \/>\nMongetes verdes<br \/>\nEnciams<br \/>\nNaps<br \/>\nPebrots verds<br \/>\nPorros<br \/>\nRemolatxa<br \/>\nCabdell<br \/>\nTom\u00e0quets<br \/>\nPastanagues<\/li>\n<li>\n<h4>Verdures del maig<\/h4>\n<p>Bledes<br \/>\nCarxofes<br \/>\nApi<br \/>\nAlberg\u00ednies<br \/>\nCarbassa<br \/>\nCarbass\u00f3<br \/>\nCebes<br \/>\nCebes tendres<br \/>\nEsp\u00e0rrecs<br \/>\nEspinacs<br \/>\nP\u00e8sols<br \/>\nFaves<br \/>\nMongetes verdes<br \/>\nEnciams<br \/>\nNaps<br \/>\nPebrots verds<br \/>\nPorros<br \/>\nRemolatxa<br \/>\nBolets<br \/>\nTom\u00e0quets<br \/>\nPastanagues<\/li>\n<li>\n<h4>Verdures del juny<\/h4>\n<p>Bledes<br \/>\nAlberg\u00ednies<br \/>\nCarbassa<br \/>\nCarbassons<br \/>\nCebes<br \/>\nMongetes verdes<br \/>\nEnciams<br \/>\nCogombres<br \/>\nPorros<br \/>\nCabdell<br \/>\nRemolatxa<br \/>\nTom\u00e0quets<br \/>\nPastanagues<\/li>\n<li>\n<h4>Verdures del juliol<\/h4>\n<p>Bledes<br \/>\nAlberg\u00ednies<br \/>\nCarbassa<br \/>\nCarbassons<br \/>\nCebes<br \/>\nMongetes verdes<br \/>\nEnciams .. especialment &#8220;cabdells&#8221;<br \/>\nCogombres &#8230; ideal pel seu alt contingut en aigua<br \/>\nPebrots verds<br \/>\nPorros<br \/>\nRemolatxa<br \/>\nTom\u00e0quets<br \/>\nPastanagues<\/li>\n<li>\n<h4>Verdura de l&#8217;agost<\/h4>\n<p>Bleda<br \/>\nAlberg\u00ednia (*)<br \/>\nBerro (+)<br \/>\nCarbassa<br \/>\nCarbass\u00f3<br \/>\nCeba<br \/>\nCeba vermella (*)<br \/>\nMongeta verda<br \/>\nEnciam<br \/>\nCogombre<br \/>\nPatates noves (*)<br \/>\nPebrot verd<br \/>\nPorro<br \/>\nRemolatxa<br \/>\nTom\u00e0quets<br \/>\nPastanagues<\/li>\n<li>\n<h4>Verdura de septembre<\/h4>\n<p>Bleda<br \/>\nAlberg\u00ednia<br \/>\nCarbassa<br \/>\nCarbass\u00f3<br \/>\nCeba<br \/>\nMongeta verda<br \/>\nEnciam<br \/>\nCogombre<br \/>\nPebrot verd<br \/>\nPebrots vermells<br \/>\nPorro<br \/>\nRemolatxa<br \/>\nTom\u00e0quets<br \/>\nPastanagues<\/li>\n<li>\n<h4>Verdura de l&#8217;octubre<\/h4>\n<p>Carxofes<br \/>\nBledes<br \/>\nApi<br \/>\nAlberg\u00ednies<br \/>\nMoniato<br \/>\nCarbassons<br \/>\nCarbasses<br \/>\nCebes<br \/>\nColiflor<br \/>\nEnd\u00edvies<br \/>\nEspinacs<br \/>\nMongetes verdes<br \/>\nEnciams<br \/>\nLombarda<br \/>\nPebrots verds<br \/>\nPebrots vermells<br \/>\nPorros<br \/>\nRemolatxa<br \/>\nCabdell<br \/>\nS\u00e8sam<br \/>\nBolets<br \/>\nTom\u00e0quets<br \/>\nPastanagues<\/li>\n<li>\n<h4>Verdures del novembre<\/h4>\n<p>Carxofes<br \/>\nBledes<br \/>\nApi<br \/>\nAlberg\u00ednies<br \/>\nMoniato<br \/>\nCarbassa<br \/>\nCards<br \/>\nCebes<br \/>\nCols de Brussel<br \/>\nColiflor<br \/>\nEnd\u00edvies<br \/>\nEscarola<br \/>\nEspinacs<br \/>\nGrelos<br \/>\nEnciams<br \/>\nLombarda<br \/>\nNaps<br \/>\nPatata<br \/>\nPebrots verds<br \/>\nPebrots vermells<br \/>\nPorros<br \/>\nRemolatxa<br \/>\nCabdell<br \/>\nBolets &#8211; Rovellons<br \/>\nTom\u00e0quets<br \/>\nPastanagues<\/li>\n<li>\n<h4>Fruita del desembre<\/h4>\n<p>Carxofes<br \/>\nBledes<br \/>\nApi<br \/>\nBr\u00f2quil o br\u00f2quil<br \/>\nCarbassa<br \/>\nCardo<br \/>\nCebes<br \/>\nCols de Brussel<br \/>\nColiflor<br \/>\nEnd\u00edvies<br \/>\nEscarola<br \/>\nEspinacs<br \/>\nGrelos<br \/>\nEnciams<br \/>\nLombarda<br \/>\nNaps<br \/>\nPebrots vermells<br \/>\nPorros<br \/>\nRemolatxa<br \/>\nCabdell<br \/>\nPastanagues<\/li>\n<\/ol>\n<h3>Llegums: 20%<\/h3>\n<p>Faves<br \/>\nMongetes o fesols (o mongetes o fesols verds)<br \/>\nCigrons<br \/>\nLlenties<br \/>\nGuixa<br \/>\nP\u00e8sols<br \/>\nTramussos<br \/>\nCacauet<br \/>\nSoja<\/p>\n<h3>Fruites de temporada: 5%<\/h3>\n<ol>\n<li>\n<h4>Fruites del gener<\/h4>\n<p>Alvocats<br \/>\nCastanyes<br \/>\nXirimoia<br \/>\nLlimes<br \/>\nKiwis<br \/>\nMandarines<br \/>\nPomes<br \/>\nTaronges<br \/>\nPeres (d&#8217;aigua, grogues &#8230;)<br \/>\nPinya<br \/>\nPomelos<br \/>\nRa\u00efm (d&#8217;Aledo)<\/li>\n<li>\n<h4>Fruita del febrer<\/h4>\n<p>Alvocats<br \/>\nCastanyes<br \/>\nXirimoia<br \/>\nMaduixot (de Palos)<br \/>\nLlimes<br \/>\nKiwis<br \/>\nPomes (especialment poma reineta)<br \/>\nTaronges<br \/>\nPeres (d&#8217;aigua, grogues &#8230;)<br \/>\nPinya<br \/>\nPl\u00e0tans<br \/>\nPomelos<\/li>\n<li>\n<h4>Fruites del mar\u00e7<\/h4>\n<p>Alvocats<br \/>\nFreses<br \/>\nMaduixots<br \/>\nLlimes<br \/>\nKiwis<br \/>\nPomes<br \/>\nTaronges<br \/>\nPeres (d&#8217;aigua, grogues &#8230;)<br \/>\nPinya<br \/>\nPl\u00e0tans<br \/>\nPomelos<\/li>\n<li>\n<h4>Fruites del l&#8217;abril<\/h4>\n<p>Alvocats<br \/>\nFreses<br \/>\nMaduixots<br \/>\nLlimes<br \/>\nKiwis<br \/>\nPomes<br \/>\nTaronges<br \/>\nPeres (d&#8217;aigua, grogues &#8230;)<br \/>\nPinya<br \/>\nPl\u00e0tans<br \/>\nPomelos<\/li>\n<li>\n<h4>Fruites del maig<\/h4>\n<p>Alvocats<br \/>\nAlbercocs<br \/>\nBacores<br \/>\nCireres<br \/>\nPrunes<br \/>\nGroselles<br \/>\nGerds<br \/>\nFreses<br \/>\nMaduixots<br \/>\nLlimes<br \/>\nKiwis<br \/>\nPomes<br \/>\nPr\u00e9ssecs<br \/>\nTaronges<br \/>\nNespres<br \/>\nPeres grogues i d&#8217;aigua<br \/>\nPinya<br \/>\nPl\u00e0tans<br \/>\nPomelos<br \/>\nS\u00edndria<\/li>\n<li>\n<h4>Fruita del juny<\/h4>\n<p>Alvocat<br \/>\nAlbercoc<br \/>\nBacores<br \/>\nCirera<br \/>\nPruna<br \/>\nGrosella<br \/>\nGerd<br \/>\nMaduixa<br \/>\nMaduixot<br \/>\nKiwi<br \/>\nPoma<br \/>\nPr\u00e9ssec<br \/>\nMel\u00f3<br \/>\nNespres<br \/>\nPera groga<br \/>\nPinya<br \/>\nPl\u00e0tan<br \/>\nS\u00edndria<\/li>\n<li>\n<h4>Fruita del juliol<\/h4>\n<p>Alvocat<br \/>\nPrunes<br \/>\nFigues<br \/>\nKiwi<br \/>\nPoma<br \/>\nPr\u00e9ssec<br \/>\nMel\u00f3<br \/>\nNectarina<br \/>\nPera groga i de Sant Joan &#8211;<br \/>\nPinya<br \/>\nPl\u00e0tan<br \/>\nS\u00edndria<br \/>\nRa\u00efms<\/li>\n<li>\n<h4>Fruita de l&#8217;agost<\/h4>\n<p>Alvocat<br \/>\nPruna<br \/>\nFigues<br \/>\nKiwi<br \/>\nMango<br \/>\nPoma<br \/>\nPr\u00e9ssec<br \/>\nMel\u00f3<br \/>\nPera groga i d&#8217;aigua (*)<br \/>\nPinya<br \/>\nPl\u00e0tan<br \/>\nS\u00edndria (*)<br \/>\nRa\u00efm<\/li>\n<li>\n<h4>Fruita de septembre<\/h4>\n<p>Alvocat<br \/>\nPruna<br \/>\nFigues<br \/>\nKiwi<br \/>\nLlimona<br \/>\nPoma<br \/>\nPr\u00e9ssec<br \/>\nMel\u00f3<br \/>\nTaronja<br \/>\nPera groga i d&#8217;aigua<br \/>\nPinya<br \/>\nPl\u00e0tan<br \/>\nAranja<br \/>\nRa\u00efm<\/li>\n<li>\n<h4>Fruita de l&#8217;octubre<\/h4>\n<p>Alvocats<br \/>\nPrunes<br \/>\nXirimoia<br \/>\nD\u00e0tils<br \/>\nKiwis<br \/>\nLlimes<br \/>\nMandarianas<br \/>\nPomes<br \/>\nCodonys<br \/>\nMel\u00f3<br \/>\nTaronges<br \/>\nPera groga i d&#8217;aigua<br \/>\nPinyes<br \/>\nPl\u00e0tans<br \/>\nPomelos<br \/>\nRa\u00efms<\/li>\n<li>\n<h4>Fruita del novembre<\/h4>\n<p>Alvocats<br \/>\nCastanyes<br \/>\nXirimoia<br \/>\nCaquis<br \/>\nKiwis<br \/>\nLlimes<br \/>\nMandarines<br \/>\nMango<br \/>\nPomes<br \/>\nCodonys<br \/>\nMel\u00f3<br \/>\nTaronges<br \/>\nPera groga i d&#8217;aigua<br \/>\nPinyes<br \/>\nPl\u00e0tans<br \/>\nPomelos<br \/>\nRa\u00efms<\/li>\n<li>\n<h4>Fruita del desembre<\/h4>\n<p>Alvocats<br \/>\nAmetlles<br \/>\nCastanyes<br \/>\nXirimoia<br \/>\nGranadas<br \/>\nLlimes<br \/>\nArxius<br \/>\nMandarines<br \/>\nPomes<br \/>\nTaronges<br \/>\nNous<br \/>\nPera groga i d&#8217;aigua<br \/>\nPinya<br \/>\nPl\u00e0tans<br \/>\nPomelos<br \/>\nRa\u00efms<\/li>\n<\/ol>\n<p><em>De\u00a0con\u00e8ixer\u00a0aix\u00f2, a comprar el que cal i menjar com cal, n&#8217;hi ha un bon cam\u00ed.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;extens article sobre alimentaci\u00f3 que vaig escriure no parlava del que\u00a0mengem, si no de com ho\u00a0produ\u00efm. Els pagesos poden refredar el m\u00f3n, i nosaltres podem menjar sa i ajudar-los menjant productes de temporada. Roy Littlesun &hellip; <\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-402","post","type-post","status-publish","format-standard","hentry","category-experiments"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Alimentaci\u00f3 amb cereals integrals, verdures de temporada i llegums ~ Experiments<\/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:\/\/elnostreraco.com\/blog\/cereals-integrals-verdures-temporada-llegums\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Alimentaci\u00f3 amb cereals integrals, verdures de temporada i llegums ~ Experiments\" \/>\n<meta property=\"og:description\" content=\"L&#8217;extens article sobre alimentaci\u00f3 que vaig escriure no parlava del que\u00a0mengem, si no de com ho\u00a0produ\u00efm. 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