Els suplements alimentaris s\u00f3n qualsevol subst\u00e0ncia que es pren per millorar la salut o el benestar. Pot contenir vitamines, minerals, plantes, amino\u00e0cids, metab\u00f2lits, components, extractes o qualsevol combinaci\u00f3 d\u2019aquests.<\/p>\n
S\u00f3n molt\u00edssims els suplements que hi ha al mercat, per\u00f2 en termes generals i en gent totalment sana, la resta de suplements no solen ser efectius ni necessaris.<\/p>\n
Amb una alimentaci\u00f3 variada i equilibrada \u00e9s dif\u00edcil que hi hagi d\u00e8ficits vitam\u00ednics, per\u00f2 hi ha circumst\u00e0ncies que poden necessitar una aportaci\u00f3 extra de vitamines i minerals com a dietes vegetarianes, fases d’elevat creixement en nens, malalties cr\u00f2niques, embar\u00e0s i lact\u00e0ncia.<\/p>\n
Per tant els suplements alimentaris s\u00f3n bons?<\/strong><\/p>\n Els suplements en cap cas han de substituir la nostra alimentaci\u00f3, tot i que s\u00ed que serveixen per complementar i ajudar-nos a aconseguir tots els nutrients necessaris per millorar el nostre rendiment, aconseguir els nostres objectius i per mantenir la nostra salut. Tot i aix\u00ed els excessos poden ser perjudicials per a la salut, i si no s\u00f3n necessaris no s\u2019han de prendre perqu\u00e8 poden ser perjudicials.<\/p>\n Quina \u00e9s la composici\u00f3 de les prote\u00efnes, gl\u00facids i l\u00edpids?<\/strong><\/p>\n Les prote\u00efnes<\/u>: \u00a0s\u00f3n constitu\u00efdes b\u00e0sicament per carboni (C), hidrogen (H), oxigen (O) i nitrogen (N); encara que poden contenir tamb\u00e9 sofre (S) i f\u00f2sfor (P) i, en menor proporci\u00f3, ferro (Fe), coure (Cu), magnesi (Mg), iode (I), etc …<\/p>\n Els gl\u00facids:<\/u> s\u00f3n \u00a0constitu\u00efts fonamentalment per \u00e0toms de carboni, hidrogen i oxigen. Els m\u00e9s simples tenen com a f\u00f3rmula general (CH2O) n.<\/p>\n Els l\u00edpids:<\/u> s\u00f3n constitu\u00efts pel carboni, hidrogen i oxigen.<\/p>\n <\/p>\n Grups d\u2019aliments <\/strong><\/p>\n Fruites\u00a0 <\/u><\/p>\n Aporten: aigua, sucres, vitamina C, carotens, potassi, seleni i fibra.<\/p>\n Haur\u00edem de consumir m\u00ednim de 3 peces de fruites al dia, preferentment fresques.<\/p>\n Verdures i hortalisses<\/u><\/p>\n Aporten: vitamines, minerals, antioxidants i fibra.<\/p>\n Es recomana consumir un m\u00ednim de 300-400 grams diaris, de verdura i hortalisses, prioritzant-ne les varietats de temporada.<\/p>\n Aporten: prote\u00efnes, vitamines i calci.<\/p>\n Haur\u00edem de consumir de 2 a 4 racions de lactis al dia.<\/p>\n Carns i embotits<\/u><\/p>\n Aporten: prote\u00efnes, vitamina B12, ferro, potassi, f\u00f2sfor i zinc.<\/p>\n \u00c9s convenient el consum de 3 a 4 racions setmanals. Millor les peces magres. 1 raci\u00f3 = 100-125gr.<\/p>\n Peix i marisc<\/u><\/p>\n Aporten: prote\u00efnes, vitamina D, iode i omega-3.<\/p>\n \u00c9s recomana un consum de 3-4 racions setmanals.<\/p>\n Ous<\/u><\/p>\n Aporten: prote\u00efnes, vitamines, f\u00f2sfor i seleni.<\/p>\n Consumir 3 o 4 ous per setmana \u00e9s bona alternativa a la carn i al peix.<\/p>\n Llegums<\/u><\/p>\n Aporten: hidrats de carboni, fibra, vitamines, minerals i prote\u00efnes.<\/p>\n \u00c9s recomanable que consumim almenys de 2 a 4 racions per setmana de llegums (1 raci\u00f3= 60-80gr. en cru o 150-200gr. En cuit).<\/p>\n Cereals<\/u><\/p>\n Aporten: fibra, vitamines i minerals<\/p>\n Pa vitamines B1 i B6 i magnesi. Es recomana consumir-lo di\u00e0riament.<\/p>\n Pasta i arr\u00f2s 2-3 vegades a la setmana.<\/p>\n Cereals i derivats de 4 a 6 racions de al dia.<\/p>\n Fruita seca<\/u><\/p>\n Aporten: vitamina E, fibra, minerals, omega 3 i omega 6.<\/p>\n \u00c9s recomanable que consumim 25 gr. diaris (sense closca).<\/p>\n Sucre, dol\u00e7os i begude ensucrades<\/u><\/p>\n Aporten: energia i augmentar l\u2019acceptabilitat dels aliments i les begudes.<\/p>\n Moderar-ne la ingestia.<\/p>\n Olis i greixos<\/u><\/p>\n Es recomana especialment consumir oli d\u2019oliva verge.<\/p>\n","protected":false},"excerpt":{"rendered":" Els suplements alimentaris s\u00f3n qualsevol subst\u00e0ncia que es pren per millorar la salut o el benestar. Pot contenir vitamines, minerals, plantes, amino\u00e0cids, metab\u00f2lits, components, extractes o qualsevol combinaci\u00f3 d\u2019aquests. S\u00f3n molt\u00edssims els suplements que hi ha al mercat, per\u00f2 en termes generals i en gent totalment sana, la resta de suplements no solen ser efectius […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-578","post","type-post","status-publish","format-standard","hentry","category-general"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/agora.xtec.cat\/iesflix\/wp-json\/wp\/v2\/posts\/578","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/agora.xtec.cat\/iesflix\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/agora.xtec.cat\/iesflix\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/agora.xtec.cat\/iesflix\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/agora.xtec.cat\/iesflix\/wp-json\/wp\/v2\/comments?post=578"}],"version-history":[{"count":1,"href":"https:\/\/agora.xtec.cat\/iesflix\/wp-json\/wp\/v2\/posts\/578\/revisions"}],"predecessor-version":[{"id":579,"href":"https:\/\/agora.xtec.cat\/iesflix\/wp-json\/wp\/v2\/posts\/578\/revisions\/579"}],"wp:attachment":[{"href":"https:\/\/agora.xtec.cat\/iesflix\/wp-json\/wp\/v2\/media?parent=578"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/agora.xtec.cat\/iesflix\/wp-json\/wp\/v2\/categories?post=578"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/agora.xtec.cat\/iesflix\/wp-json\/wp\/v2\/tags?post=578"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nLlet i derivats<\/u><\/p>\n