{"id":11232,"date":"2020-03-24T18:56:49","date_gmt":"2020-03-24T17:56:49","guid":{"rendered":"http:\/\/agora.xtec.cat\/insllicamunt2\/?p=11232"},"modified":"2020-04-17T11:42:17","modified_gmt":"2020-04-17T09:42:17","slug":"consells-rutina-saludable-en-confinament","status":"publish","type":"post","link":"https:\/\/agora.xtec.cat\/insllicamunt2\/el-far-dhipatia\/grups\/consells-rutina-saludable-en-confinament\/","title":{"rendered":"Consells: rutina saludable en confinament"},"content":{"rendered":"

Benvolguts pares i alumnes de l’Hip\u00e0tia,<\/p>\n

Us hem seleccionat un fragment d’un article que ha estat editat origin\u00e0riament a The Conversation<\/a> i ens ha semblant molt encertat per aquests dies. Esperem que us sigui d’ajut.<\/p>\n

Consells: rutina saludable en confinament<\/h2>\n

El primer \u00e9s plantejar-se les seg\u00fcents preguntes: “A quina hora em sento cansat i necessito anar a dormir?” i\u00a0“Quantes hores necessito dormir per trobar-me b\u00e9?”<\/p>\n

A partir d’aqu\u00ed, ens ser\u00e0 senzill planejar el dia:<\/p>\n

    \n
  1. Tria un horari per anar\u00a0a dormir i llevar-te. En adults, \u00e9s recomanable\u00a0dormir entre 7 i 8 hores al dia. En adolescents de 8 a 10 hores, i en nens de 9 a 11 hores.<\/li>\n
  2. Si \u00e9s possible, tot just llevar-nos, haur\u00edem d’obrir la finestra i deixar-nos acaronar per la llum una estoneta. Posar\u00e0 en hora el nostre rellotge intern.<\/li>\n
  3. Triar un horari m\u00e9s o menys fix per esmorzar, dinar i sopar. Fer tres \u00e0pats al dia \u00e9s important, perqu\u00e8\u00a0indica\u00a0al nostre cos que \u00e9s de dia i hem d’estar actius.<\/li>\n
  4. Planificar men\u00fas per a tota la setmana. Ens ajudar\u00e0 a organitzar la rutina, a reduir l’ansietat i a millorar l’equilibri nutricional. Tamb\u00e9 permetr\u00e0 tenir una bona llista de la compra, adquirir nom\u00e9s el necessari i sortir l’indispensable.<\/li>\n
  5. Triar una hora per fer\u00a0exercici f\u00edsic, preferentment al mat\u00ed.<\/li>\n
  6. Establir un horari per treballar o per fer els deures.<\/li>\n
  7. Dedicar un temps per a nosaltres mateixos i compartir converses amb fam\u00edlia i amics. La via\u00a0online<\/em>\u00a0\u00e9s perfecta.<\/li>\n
  8. Desconnectem! Encara que \u00e9s f\u00e0cil estar massa temps davant les pantalles, desconnectem-les, sobretot abans d’anar a dormir. Llegim, dibuixem, cosim…<\/li>\n
  9. Cal repetir aquests horaris de dilluns a diumenge.\u00a0La nostra salut ho agrair\u00e0. Ara que som a casa, aprofitem\u00a0per a establir una rutina saludable que ens estalvi\u00ef el\u00a0jet-lag<\/em>\u00a0alimentari en el futur.\"The<\/li>\n<\/ol>\n

    Maria Izquierdo-Pulido<\/em><\/a><\/strong>\u00a0\u00e9s Catedr\u00e0tica del Departament de Nutrici\u00f3, Ci\u00e8ncies de l’Alimentaci\u00f3 i Gastronomia i\u00a0Maria Fernanda Zeron Rugerio<\/a><\/strong>\u00a0\u00e9s Investigadora del mateix departament,\u00a0Universitat de Barcelona.<\/a> <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

    Consells: rutina saludable en confinament… Llegeix m\u00e9s\u00bb<\/a><\/p>\n","protected":false},"author":1,"featured_media":11233,"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,"footnotes":""},"categories":[4,5,6,7,1041,99,1040,3,98,29],"tags":[31,1756,1758,1750],"class_list":["post-11232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-1r-deso","category-2n-deso","category-3r-deso","category-4t-deso","category-ampa","category-articles","category-el-far-dhipatia","category-grups","category-noticies-breus","category-portada","tag-ampa","tag-confinament-a-casa","tag-consells-saludables","tag-tots-els-cursos"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/agora.xtec.cat\/insllicamunt2\/wp-json\/wp\/v2\/posts\/11232","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/agora.xtec.cat\/insllicamunt2\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/agora.xtec.cat\/insllicamunt2\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/agora.xtec.cat\/insllicamunt2\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/agora.xtec.cat\/insllicamunt2\/wp-json\/wp\/v2\/comments?post=11232"}],"version-history":[{"count":2,"href":"https:\/\/agora.xtec.cat\/insllicamunt2\/wp-json\/wp\/v2\/posts\/11232\/revisions"}],"predecessor-version":[{"id":11235,"href":"https:\/\/agora.xtec.cat\/insllicamunt2\/wp-json\/wp\/v2\/posts\/11232\/revisions\/11235"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/agora.xtec.cat\/insllicamunt2\/wp-json\/wp\/v2\/media\/11233"}],"wp:attachment":[{"href":"https:\/\/agora.xtec.cat\/insllicamunt2\/wp-json\/wp\/v2\/media?parent=11232"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/agora.xtec.cat\/insllicamunt2\/wp-json\/wp\/v2\/categories?post=11232"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/agora.xtec.cat\/insllicamunt2\/wp-json\/wp\/v2\/tags?post=11232"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}