{"id":971,"date":"2016-12-09T18:02:44","date_gmt":"2016-12-09T18:02:44","guid":{"rendered":"https:\/\/www.centrojuliafarre.es\/?page_id=971\/"},"modified":"2018-03-13T20:15:46","modified_gmt":"2018-03-13T20:15:46","slug":"alimentacio-durant-embaras","status":"publish","type":"page","link":"https:\/\/www.centrojuliafarre.es\/ca\/dietes\/alimentacio-durant-embaras\/","title":{"rendered":"Alimentaci\u00f3 durant l&#8217;embar\u00e0s"},"content":{"rendered":"<p>[et_pb_section fb_built=\u00bb1&#8243; admin_label=\u00bbsection\u00bb custom_padding_last_edited=\u00bbon|desktop\u00bb _builder_version=\u00bb3.0.47&#8243; custom_padding_tablet=\u00bb50px|0|50px|0&#8243; transparent_background=\u00bboff\u00bb padding_mobile=\u00bboff\u00bb][et_pb_row padding_mobile=\u00bboff\u00bb column_padding_mobile=\u00bbon\u00bb _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb][et_pb_column type=\u00bb4_4&#8243; _builder_version=\u00bb3.0.47&#8243; column_padding_mobile=\u00bbon\u00bb parallax=\u00bboff\u00bb parallax_method=\u00bbon\u00bb][et_pb_text _builder_version=\u00bb3.0.47&#8243; header_font_size=\u00bb40px\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbcenter\u00bb module_alignment=\u00bbcenter\u00bb custom_margin=\u00bb||1px|\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<h1>Alimentaci\u00f3 durant l&#8217;embar\u00e0s<\/h1>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb _builder_version=\u00bb3.0.47&#8243; hide_on_mobile=\u00bbon\u00bb]\u00a0<br \/>\n[\/et_pb_divider][\/et_pb_column][\/et_pb_row][et_pb_row padding_mobile=\u00bboff\u00bb column_padding_mobile=\u00bbon\u00bb admin_label=\u00bbrow\u00bb _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb][et_pb_column type=\u00bb1_2&#8243; _builder_version=\u00bb3.0.47&#8243; column_padding_mobile=\u00bbon\u00bb parallax=\u00bboff\u00bb parallax_method=\u00bbon\u00bb][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<strong>L\u2019embar\u00e0s \u00e9s una etapa molt especial per a la dona<\/strong> ja que durant 9 mesos d\u00f3na forma i vida a un beb\u00e8 que veur\u00e0 cr\u00e9ixer i en el qual depositar\u00e0 tot el seu afecte. Com b\u00e9 sabem, <strong>una dieta sana i equilibrada<\/strong>\u00a0\u00e9s important en totes les etapes de la vida per\u00f2 encara m\u00e9s durant l\u2019embar\u00e0s ja que l\u2019alimentaci\u00f3 de la futura mare no nom\u00e9s repercuteix en la seva salut sin\u00f3 tamb\u00e9 en el correcte creixement i desenvolupament fetal.<br \/>\n[\/et_pb_text][\/et_pb_column][et_pb_column type=\u00bb1_2&#8243; _builder_version=\u00bb3.0.47&#8243; column_padding_mobile=\u00bbon\u00bb parallax=\u00bboff\u00bb parallax_method=\u00bbon\u00bb][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbcenter\u00bb module_alignment=\u00bbcenter\u00bb use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb]<iframe src=\"https:\/\/www.youtube.com\/embed\/_qy4wQgncn4?rel=0&#038;controls=0&#038;showinfo=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><br \/>\n[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row padding_mobile=\u00bboff\u00bb column_padding_mobile=\u00bbon\u00bb _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb][et_pb_column type=\u00bb4_4&#8243; _builder_version=\u00bb3.0.47&#8243; column_padding_mobile=\u00bbon\u00bb parallax=\u00bboff\u00bb parallax_method=\u00bbon\u00bb][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbcenter\u00bb module_alignment=\u00bbcenter\u00bb custom_margin=\u00bb||1px|\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<h2><strong>Per qu\u00e8 la futura mare ha de cuidar l\u2019alimentaci\u00f3 durant la gestaci\u00f3? <\/strong><\/h2>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb _builder_version=\u00bb3.0.47&#8243; hide_on_mobile=\u00bbon\u00bb]\u00a0<br \/>\n[\/et_pb_divider][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]Durant la gestaci\u00f3 l\u2019embri\u00f3 es nodreix a trav\u00e9s del cord\u00f3 umbilical que l\u2019uneix a la mare i pel qual intercanvien nutrients (aigua, minerals, amino\u00e0cids, glucosa, \u00e0cids grassos\u2026) i subst\u00e0cies. Aix\u00ed dons, assegurar menjar sa\u00a0i segur (lliure de bact\u00e8ries, par\u00e0sits\u2026) durant l\u2019embar\u00e0s permet:<br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.96&#8243; background_color=\u00bb#f5f5f5&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb|||50px\u00bb custom_padding=\u00bb10px|10px|10px|10px\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<ul>\n<li>Cobrir les necessitats nutricionals de la dona.<\/li>\n<li>Satisfer les demandes del fetus i assegurar que neix amb un pes adequat.<\/li>\n<li>Prevenir infeccions com la listeriosi o toxoplasmosi.<\/li>\n<li>Disminuir el risc en l\u2019embarassada de <a href=\"https:\/\/www.centrojuliafarre.es\/ca\/diabetis-gestacional\/\">diabetis gestacional<\/a>, reflux, obesitat, alteracions lip\u00eddiques, hipertensi\u00f3 i preecl\u00e0mpsia.<\/li>\n<li>Prevenir a l\u2019embri\u00f3 problemes en el desenvolupament neuronal, alteracions del creixement, s\u00edndrome metab\u00f2lic, diabetis mellitus, malformacions i obesitat.<\/li>\n<li>Evitar d\u00e8ficits nutricionals com de ferro, \u00e0cid f\u00f2lic, iode o vitamina B<sub>12<\/sub>.<\/li>\n<li>Preparar l\u2019organisme matern pel part, evitant parts prematurs o ces\u00e0ria.<\/li>\n<li>Promoure la futura lact\u00e0ncia materna.<\/li>\n<li>Mantenir uns h\u00e0bits alimentaris saludables per donar exemple als seus fills.<\/li>\n<li>Augmentar les possibilitats d\u2019\u00e8xit d\u2019un nou embar\u00e0s.<\/li>\n<\/ul>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbcenter\u00bb module_alignment=\u00bbcenter\u00bb custom_margin=\u00bb||1px|\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<h2><strong>La dieta durant l\u2019embar\u00e0s<\/strong><\/h2>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb _builder_version=\u00bb3.0.47&#8243; hide_on_mobile=\u00bbon\u00bb]\u00a0<br \/>\n[\/et_pb_divider][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<img decoding=\"async\" class=\"aligncenter size-full wp-image-1323\" src=\"https:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2016\/12\/alimentacio-embaras.jpg\" alt=\"dieta embarassades\" width=\"814\" height=\"445\" srcset=\"https:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2016\/12\/alimentacio-embaras.jpg 814w, https:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2016\/12\/alimentacio-embaras-300x164.jpg 300w, https:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2016\/12\/alimentacio-embaras-768x420.jpg 768w\" sizes=\"(max-width: 814px) 100vw, 814px\" \/><\/p>\n<p>La dieta que ha de seguir una dona encinta no \u00e9s molt diferent a la que hem de seguir en qualsevol etapa de les nostres vides. Per\u00f2 s\u00ed \u00e9s veritat, que hem d&#8217;assegurar certs nutrients per disminuir problemes comuns a l&#8217;etapa de l\u2019embar\u00e0s com \u00e9s el restrenyiment i evitar certs aliments que poden perjudicar el desenvolupament del beb\u00e8.<br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||10px|\u00bb custom_padding=\u00bb|||\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<h3><strong>Energia i macronutrients<\/strong><\/h3>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb custom_margin=\u00bb|||50px\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<ul>\n<li><strong><u>Energia<\/u>:<\/strong> per establir les calories que ha d&#8217;ingerir la gestant es t\u00e9 en compte les necessitats nutricionals de la dona abans de l\u2019embar\u00e0s. Algunes institucions recomanen, durant la segona meitat de l\u2019embar\u00e0s, augmentar entre 200 i 300 Kcal\/dia per\u00f2 aix\u00f2 no s\u2019ha d\u2019aplicar a totes les embarassades ja que en molts casos suposa aconsellar-les menjar per sobre de la seva gana causant que engreixin en exc\u00e9s. De totes formes, aquest increment suposa menjar a mig mat\u00ed o per berenar: 1 iogurt sense sucre i 2 biscotes integrals de pa amb formatge pasteuritzat o 1 suc de taronja natural amb 30g de cereals integrals i 3 ametlles o 1 got (200ml) de beguda vegetal de civada enriquida, 1 kiwi i 2 biscotes integrals de pa amb hummus. Per tant, el principal \u00e9s seguir una alimentaci\u00f3 sana i menjar en funci\u00f3 de la gana. Per\u00f2 aix\u00f2 no significa menjar tot el que a una li vingui de gust ni tampoc menjar per dos!<\/li>\n<\/ul>\n<ul>\n<li><strong><u>Hidrats de carboni<\/u>:<\/strong> s\u00f3n les mateixes recomanacions que les de dieta equilibrada. Remarcant que els hidrats de carboni complexos (pa, pasta, patata, arr\u00f2s\u2026) siguin integrals i s\u2019evitin els simples (sucre).<\/li>\n<\/ul>\n<ul>\n<li><strong><u>Greixos<\/u><\/strong>: tampoc varien. Sent l\u2019oli d\u2019oliva verge el greix principal tant per cuinar com per amanir.<\/li>\n<\/ul>\n<ul>\n<li><strong><u>Prote\u00efnes<\/u><\/strong>: la recomanaci\u00f3 \u00e9s la mateixa que per la poblaci\u00f3 general. El consell d\u2019incrementar las prote\u00efnes durant l\u2019embar\u00e0s nom\u00e9s est\u00e0 justificat en dones desnodrides.<\/li>\n<\/ul>\n<ul>\n<li><strong><u>Fibra<\/u><\/strong>: el seu consum \u00e9s imprescindible per evitar el restrenyiment t\u00edpic de l\u2019embar\u00e0s. Per aix\u00f2, s\u2019ha de assegurar el consum de fruites, verdures, llegums, fruits secs i cereals integrals (pasta, arr\u00f2s i pa). De totes maneres, si encara no consumeixes els cereals integrals et recomano que ho facis poc a poc ja que si comences bruscament pots notar mol\u00e8sties com inflor abdominal o gasos.<\/li>\n<\/ul>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row padding_mobile=\u00bboff\u00bb column_padding_mobile=\u00bbon\u00bb _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb][et_pb_column type=\u00bb4_4&#8243; _builder_version=\u00bb3.0.47&#8243; column_padding_mobile=\u00bbon\u00bb parallax=\u00bboff\u00bb parallax_method=\u00bbon\u00bb][et_pb_cta title=\u00bbSi vols seguir una correcta alimentaci\u00f3 durant l&#8217;embar\u00e0s, podem ajudar-te\u00bb background_color=\u00bb#f2b344&#8243; _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb border_width_all=\u00bb4px\u00bb border_color_all=\u00bb#cccccc\u00bb border_style_all=\u00bbsolid\u00bb custom_padding=\u00bb||1px|\u00bb use_border_color=\u00bbon\u00bb border_color=\u00bb#cccccc\u00bb border_width=\u00bb4px\u00bb border_style=\u00bbsolid\u00bb]\u00a0<br \/>\n[\/et_pb_cta][\/et_pb_column][\/et_pb_row][et_pb_row padding_mobile=\u00bboff\u00bb custom_margin=\u00bb||-10px|\u00bb column_padding_mobile=\u00bbon\u00bb _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb][et_pb_column type=\u00bb1_2&#8243; _builder_version=\u00bb3.0.47&#8243; column_padding_mobile=\u00bbon\u00bb parallax=\u00bboff\u00bb parallax_method=\u00bbon\u00bb][et_pb_button button_url=\u00bbhttps:\/\/www.centrojuliafarre.es\/dietes-barcelona\/\u00bb button_text=\u00bbConsulta a Barcelona\u00bb button_alignment=\u00bbleft\u00bb _builder_version=\u00bb3.0.47&#8243; custom_button=\u00bbon\u00bb button_text_color=\u00bb#000000&#8243; button_border_color=\u00bb#f2b344&#8243; button_use_icon=\u00bbdefault\u00bb button_icon_placement=\u00bbleft\u00bb]\u00a0<br \/>\n[\/et_pb_button][\/et_pb_column][et_pb_column type=\u00bb1_2&#8243; _builder_version=\u00bb3.0.47&#8243; column_padding_mobile=\u00bbon\u00bb parallax=\u00bboff\u00bb parallax_method=\u00bbon\u00bb][et_pb_button button_url=\u00bbhttps:\/\/www.centrojuliafarre.es\/ca\/dietes-online\/\u00bb button_text=\u00bbDieta online \u00bb button_alignment=\u00bbright\u00bb _builder_version=\u00bb3.0.47&#8243; custom_button=\u00bbon\u00bb button_text_color=\u00bb#000000&#8243; button_bg_color=\u00bb#f8f8f8&#8243; button_border_color=\u00bb#f2b344&#8243; button_use_icon=\u00bbdefault\u00bb button_icon_placement=\u00bbleft\u00bb]\u00a0<br \/>\n[\/et_pb_button][\/et_pb_column][\/et_pb_row][et_pb_row padding_mobile=\u00bboff\u00bb column_padding_mobile=\u00bbon\u00bb _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb][et_pb_column type=\u00bb4_4&#8243; _builder_version=\u00bb3.0.47&#8243; column_padding_mobile=\u00bbon\u00bb parallax=\u00bboff\u00bb parallax_method=\u00bbon\u00bb][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||1px|\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<h3><strong>Hidrataci\u00f3<\/strong><\/h3>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]En condicions normals no es veuen augmentades les necessitats h\u00eddriques pel que, s\u2019han d&#8217;assegurar 2 litres d\u2019aigua al dia i a la vegada guiar-se per la sensaci\u00f3 de set. Hidratar-se durant l\u2019embar\u00e0s (i la lact\u00e0ncia) amb infusions no \u00e9s bona idea ja que s\u2019han publicat per diversos organismes llistats d\u2019infusions no segures en embarassades.<br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||10px|\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<h3><strong>Suplementaci\u00f3<\/strong><\/h3>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]Avui en dia, els micronutrients que s\u2019aconsellen cobrir en l\u2019embar\u00e0s amb suplements o aliments enriquits s\u00f3n els seg\u00fcents:<br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb custom_margin=\u00bb|||50px\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<ul>\n<li><strong><u>\u00c0cid f\u00f2lic (vitamina B9)<\/u>:<\/strong> els aliments d\u2019origen vegetal s\u00f3n la seva principal font diet\u00e8tica i encara que la Autoritat Europea de Seguretat Aliment\u00e0ria (EFSA) indica que una dieta equilibrada cobreix les seves necessitats, en el cas de les embarassades no, ja que la seva necessitat augmenta durant la gestaci\u00f3. Per aix\u00f2, s&#8217;ha de consumir di\u00e0riament un suplement que contingui 400 micrograms d\u2019\u00e0cid f\u00f2lic durant al menys un mes abans (si l\u2019embar\u00e0s \u00e9s planificat) i fins tres meses despr\u00e9s de la concepci\u00f3.<\/li>\n<\/ul>\n<ul>\n<li><u><strong>Iode<\/strong><\/u><strong>:<\/strong> es recomana consumir di\u00e0riament una mica de sal iodada (no marina, de l\u2019Him\u00e0laia, gruixuda o similar). A m\u00e9s, el Ministeri de Sanitat recomana suplementar amb 200 micrograms de iode a tota dona gestant que prengui menys de 2g de sal iodada i menys de 3 racions de llet i derivats lactis.<\/li>\n<\/ul>\n<ul>\n<li><strong><u>Ferro<\/u>:<\/strong> a Espanya nom\u00e9s es recomana la seva suplementaci\u00f3 sota prescripci\u00f3 m\u00e8dica degut a que els espanyols, segons l\u2019enquesta ENIDE, no tenim ingestes inadequades de ferro. Varies investigacions han concl\u00f2s que suplementar amb ferro a dones embarassades ben nodrides i sense diagn\u00f2stic d\u2019an\u00e8mia pot portar m\u00e9s riscos que beneficis. <strong>Els suplements de ferro augmenten el malestar propi de les embarassades ja que pot provocar dany a la mucosa gastrointestinal,<\/strong> causant dolor abdominal, n\u00e0usees, pirosis, diarrea o restrenyiment. Tamb\u00e9 s\u2019ha vist que poden provocar efectes indesitjables a l\u2019absorci\u00f3 i metabolisme d\u2019altres nutrients, c\u00e0ncer o malalties cardiovasculars.<\/li>\n<\/ul>\n<ul>\n<li><strong><u>Vitamina B12<\/u>:<\/strong> durant l\u2019embar\u00e0s es veuen augmentades les seves necessitats, per\u00f2 si consumeixes aliments d\u2019origen animal, en general, es cobreixen f\u00e0cilment.<strong> Les dones veganes o ovolactovegetarianes (si mengen ous i lactis) han de seguir prenent el seu suplement habitual de B12<\/strong> encara que la majoria de complexos vitam\u00ednics que es donen durant l\u2019embar\u00e0s ja contenen una petita quantitat.<\/li>\n<\/ul>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||1px|\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<h3><strong>Quins\u00a0aliments s&#8217;han d&#8217;evitar?<\/strong><\/h3>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb _builder_version=\u00bb3.0.47&#8243; hide_on_mobile=\u00bbon\u00bb]\u00a0<br \/>\n[\/et_pb_divider][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_color=\u00bb#f5f5f5&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb|||50px\u00bb custom_padding=\u00bb10px|10px|10px|10px\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<ul>\n<li>Tot tipus d\u2019alcohol (vi, cervesa amb o sense alcohol, sidra, combinats\u2026).<\/li>\n<li>Infusions com te o camamilla i plantes medicinals. Es\u00a0tenen poques dades sobre la seguretat de les subst\u00e0ncies que contenen.<\/li>\n<li>Cafe\u00efna que trobem en caf\u00e8, te, begudes energ\u00e8tiques, mate, xocolata i refrescos de cola. Existeix un conflicte en si prendre&#8217;n o no, per\u00f2 els consensos d\u2019experts coincideixen en que dosis de cafe\u00efna iguals o inferiors a 200 mil\u00b7ligrams s\u00f3n segures.<\/li>\n<li>Algues, pel seu gran contingut en iode.<\/li>\n<li>Nous del Brasil, pel seu contingut en seleni.<\/li>\n<li>Fetge i derivats com el pat\u00e9 degut al seu contingut en vitamina A.<\/li>\n<li>Peixos de mida gran: la tonyina vermella, el peix espasa, el taur\u00f3 o el llu\u00e7 de riu pel seu contingut en mercuri.<\/li>\n<li>Llet crua o lactis que no estiguin elaborats a partir de llet pasteuritzada.<\/li>\n<li>Carn, peixos, ous i marisc cru. Tamb\u00e9 productes elaborats a partir d\u2019aquests com sushi o maionesa.<\/li>\n<li>Productes c\u00e0rnics crus curats com els embotits, on entraria el pernil curat\u00a0(salat, del pa\u00eds\u2026), el llom embotit, la llonganissa, etc.<\/li>\n<li>Carn de ca\u00e7a com la guatlla, perdiu o conill que poden contenir metalls pesats dels perdigons.<\/li>\n<\/ul>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]Per\u00f2 aix\u00f2 no \u00e9s tot. Tan important \u00e9s evitar els aliments que he anomenat com seguir unes correctes <strong>mesures higi\u00e8niques<\/strong> per evitar infeccions durant l\u2019embar\u00e0s que provoquen un risc tant pel fetus com per l\u2019embarassada:<br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_color=\u00bb#f5f5f5&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb custom_margin=\u00bb|||50px\u00bb custom_padding=\u00bb10px|10px|10px|10px\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<ul>\n<li>Netejar-se les mans amb aigua i sab\u00f3 despr\u00e8s d\u2019anar al lavabo, preparar aliments, menjar, estar a prop de gent malalta, tocar terra, estar amb mascotes, entrar en contacte amb saliva, canviar bolquers o treballar amb nens. Tamb\u00e9 tenir las ungles curtes.<\/li>\n<li>Mantenir les superf\u00edcies on es cuina netes.<\/li>\n<li>Netejar b\u00e9 fruites, verdures i hortalisses.<\/li>\n<li>Cuinar b\u00e9 els aliments, arribant al centre de l\u2019aliment als 70\u00ba C.<\/li>\n<li>No deixar els aliments cuinats a temperatura ambient, mantenir-los en calent\u00a0o en fred.<\/li>\n<li>Evitar el contacte entre aliments crus i cuinats que es defineix com contaminaci\u00f3 creuada. Netejar tot utensili (ganivet, taula, superf\u00edcies\u2026) que hagin estat en contacte amb un aliment cru.<\/li>\n<li>No tocar ni canviar la sorra de la caixa dels gats.<\/li>\n<\/ul>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbcenter\u00bb module_alignment=\u00bbcenter\u00bb custom_margin=\u00bb||1px|\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<h2><strong>Quant\u00a0pes s\u2019ha de pujar durant l\u2019embar\u00e0s?<\/strong><\/h2>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb _builder_version=\u00bb3.0.47&#8243; hide_on_mobile=\u00bbon\u00bb]\u00a0<br \/>\n[\/et_pb_divider][\/et_pb_column][\/et_pb_row][et_pb_row padding_mobile=\u00bboff\u00bb column_padding_mobile=\u00bbon\u00bb _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb][et_pb_column type=\u00bb1_2&#8243; _builder_version=\u00bb3.0.47&#8243; column_padding_mobile=\u00bbon\u00bb parallax=\u00bboff\u00bb parallax_method=\u00bbon\u00bb][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb custom_margin=\u00bb-10px|||\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]Normalment es diu que les embarassades han d&#8217;augmentar 1 quilo per mes per\u00f2 aix\u00f2 no es pot generalitzar. Tan el pes setmanal com el pes total dependr\u00e0 de l\u2019\u00edndex de massa corporal (IMC) de la mare abans de quedar-se embarassada.<\/p>\n<p>Com sabem quin \u00e9s el nostre IMC? dividint els quilos que pesem entre la nostra al\u00e7ada (m) elevada al quadrat. Exemple: dona de 55 Kg i 1,63 m t\u00e9 un IMC = 55 Kg\/ (1,63 m x 1,63 m) = 20,7.<\/p>\n<p>Es podria dir que, en el primer trimestre l\u2019increment de pes setmanal\u00a0hauria de\u00a0ser entre 0,5 i 2 Kg. En el segon i tercer trimestre ja \u00e9s m\u00e9s concret, si el teu IMC abans de l\u2019embar\u00e0s indicava pes baix, normal, sobrep\u00e8s o obesitat l\u2019increment setmanal \u00e9s de 0,5; 0,4; 0,3 i 0,2 Kg respectivament.<br \/>\n[\/et_pb_text][\/et_pb_column][et_pb_column type=\u00bb1_2&#8243; _builder_version=\u00bb3.0.47&#8243; column_padding_mobile=\u00bbon\u00bb parallax=\u00bboff\u00bb parallax_method=\u00bbon\u00bb][et_pb_image src=\u00bbhttps:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2016\/11\/comida-embarazadas.jpg\u00bb alt=\u00bbmen\u00fas para embarazadas\u00bb align=\u00bbcenter\u00bb _builder_version=\u00bb3.0.47&#8243; animation_style=\u00bbslide\u00bb animation_direction=\u00bbright\u00bb animation_duration=\u00bb500ms\u00bb animation_intensity_slide=\u00bb10%\u00bb use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_width=\u00bb1px\u00bb border_style=\u00bbsolid\u00bb animation=\u00bbright\u00bb sticky=\u00bboff\u00bb]\u00a0<br \/>\n[\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row padding_mobile=\u00bboff\u00bb column_padding_mobile=\u00bbon\u00bb _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb][et_pb_column type=\u00bb4_4&#8243; _builder_version=\u00bb3.0.47&#8243; column_padding_mobile=\u00bbon\u00bb parallax=\u00bboff\u00bb parallax_method=\u00bbon\u00bb][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]Per saber quin hauria\u00a0ser l\u2019increment de pes total, ens podem guiar pel quadre que va elaborar l\u2019Acad\u00e8mia de medicina d\u2019Estats Units (2009) que tamb\u00e9 ho determina en funci\u00f3 de IMC previ a l\u2019embar\u00e0s:<\/p>\n<p>\n<table id=\"tablepress-14\" class=\"tablepress tablepress-id-14\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\">IMC abans embar\u00e0s<\/th><th class=\"column-2\">Estatus segons IMC<\/th><th class=\"column-3\">Augment del pes recomanat (aprox.)<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><18,5<\/td><td class=\"column-2\">baix pes<\/td><td class=\"column-3\">de 12,5 a 18 Kg<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">18,5 a 24,9<\/td><td class=\"column-2\">pes normal<\/td><td class=\"column-3\">de 11,5 a 16 Kg<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">25-30<\/td><td class=\"column-2\">sobrep\u00e8s<\/td><td class=\"column-3\">de 7 a 11,5 Kg<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">\u226530<\/td><td class=\"column-2\">obesitat<\/td><td class=\"column-3\">de 5 a 9 Kg<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">18,5 a 24,9<\/td><td class=\"column-2\">pes normal per\u00f2 embar\u00e0s m\u00faltiple<\/td><td class=\"column-3\">de 17 a 25 Kg<\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\">25-30<\/td><td class=\"column-2\">sobrep\u00e8s per\u00f2 embar\u00e0s m\u00faltiple<\/td><td class=\"column-3\">de 14 a 23 Kg<\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\">\u226530<\/td><td class=\"column-2\">obesitat per\u00f2 embar\u00e0s m\u00faltiple<\/td><td class=\"column-3\">de 11 a 19 Kg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb custom_margin=\u00bb||1px|\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<h3><strong>10 punts a seguir per a dur\u00a0una alimentaci\u00f3 sana i no engreixar-se\u00a0en exc\u00e9s durant l&#8217;embar\u00e0s<\/strong><\/h3>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb _builder_version=\u00bb3.0.47&#8243; hide_on_mobile=\u00bbon\u00bb]\u00a0<br \/>\n[\/et_pb_divider][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<ol>\n<li>Que la base de l\u2019alimentaci\u00f3 siguin aliments d\u2019origen vegetal el\u00a0menys processats possibles: verdures, hortalisses, fruita, llegums, fruits secs i cereals integrals.<\/li>\n<li>Assegurar les 5 racions de fruites i verdures al dia.<\/li>\n<li>Prioritzar els cereals integrals abans que els refinats (pasta blanca, arr\u00f2s blanc, pa blanc, etc.).<\/li>\n<li>Limitar el consum de sucres (sucre blanc, sucre mor\u00e8, melassa\u2026) i productes ensucrats (refrescos, sucs, brioixeria, galetes\u2026).<\/li>\n<li>Reduir el consum de prote\u00efnes animals (carn, peix, ou, marisc) i augmentar el consum de prote\u00efna vegetal (llegums, quinoa, fruits secs, tofu\u2026).<\/li>\n<li>Utilitzar oli d\u2019oliva verge extra per amanir i cuinar.<\/li>\n<li>Utilitzar t\u00e8cniques de cocci\u00f3 com vapor, bullit, planxa, forn, papillota, leku\u00e9 o guisats utilitzant el brou de les verdures.<\/li>\n<li>Evitar les begudes alcoh\u00f2liques (cervesa amb i sense alcohol, vi, combinats\u2026).<\/li>\n<li>Beure uns 2 litres d\u2019aigua al dia.<\/li>\n<li>Mantenir-se activa.<\/li>\n<\/ol>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb custom_margin=\u00bb||1px|\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<h2><strong>Exemple de men\u00fa per un dia en el segon trimestre de la gestaci\u00f3<\/strong><\/h2>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb _builder_version=\u00bb3.0.47&#8243; hide_on_mobile=\u00bbon\u00bb]\u00a0<br \/>\n[\/et_pb_divider][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]Com he comentat amb anterioritat, <strong>durant el segon trimestre de l\u2019embar\u00e0s la futura mare augmenta els seus requeriments cal\u00f2rics unes 200-300 Kcal\/dia<\/strong>. Per si no ha quedat clar com fer-ho aqu\u00ed teniu un men\u00fa exemple d\u2019un dia en aquest moment del l\u2019embar\u00e0s. Per aix\u00f2, he augmentat la ingesta en el berenar per\u00f2 aix\u00f2 queda a decisi\u00f3 de l\u2019embarassada, pot fer-ho en el berenar, mig mat\u00ed o en 2 vegades si te mol\u00e8sties digestives que no li permeten menjar grans quantitats.<\/p>\n<p>De totes formes, torno a repetir que <strong>cada dona embarassada \u00e9s diferent<\/strong>, i ha de menjar en funci\u00f3 de la seva gana sempre i quan aquesta no estigui guiada per l\u2019ansietat o la golosia o s\u2019escullin aliments no saludables com brioxeria, dol\u00e7os, refrescos o snacks salats. No s&#8217;ha de menjar per dos!<br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbcenter\u00bb module_alignment=\u00bbcenter\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<h3><strong><u>Dieta omn\u00edvora<\/u><\/strong><\/h3>\n<p><u>Esmorzar<\/u><\/p>\n<p>Llet amb cacau desgreixat.<\/p>\n<p>Torrada de pa integral amb alvocat i tom\u00e0quet en rodanxa.<\/p>\n<p><u>Mig mat\u00ed<\/u><\/p>\n<p>1 raci\u00f3 de fruita (1 poma, 2 kiwis, 1 pl\u00e0tan, 2 rodanxes de mel\u00f3\u2026).<\/p>\n<p><u>Dinar<\/u><\/p>\n<p>Amanida d\u2019espinacs fresques, tom\u00e0quet i pastanaga amb cigrons i ou dur.<\/p>\n<p>1 raci\u00f3 de fruita.<\/p>\n<p><u>Berenar<\/u><\/p>\n<p>Iogurt natural sense sucre amb flocs de civada, fruits vermells i ametlles.<\/p>\n<p><u>Sopar<\/u><\/p>\n<p>Orada al forn amb patates panadera i verdures (carbass\u00f3, tom\u00e0quet, esp\u00e0rrecs verds&#8230;).<\/p>\n<p>Iogurt natural sense sucre.<\/p>\n<h3><strong><u>Dieta vegana<\/u><\/strong><\/h3>\n<p><u>Esmorzar<\/u><\/p>\n<p>Beguda vegetal amb flocs de civada i nous.<\/p>\n<p><u>Mig mat\u00ed<\/u><\/p>\n<p>1 raci\u00f3 de fruita (1 poma, 2 kiwis, 1 pl\u00e0tan, 2 rodanxes de mel\u00f3\u2026).<\/p>\n<p><u>Dinar<\/u><\/p>\n<p>Amanida de tom\u00e0quet.<\/p>\n<p>Llenties amb verdures.<\/p>\n<p>1 raci\u00f3 de fruita.<\/p>\n<p><u>Berenar<\/u><\/p>\n<p>Palets de pa integral i crudit\u00e9s (palets de pastanaga, cogombre, pebrots\u2026) amb hummus.<\/p>\n<p>1 kiwi.<\/p>\n<p><u>Sopar<\/u><\/p>\n<p>Saltejat de verdures (br\u00f2quil, mongeta verda, pebrot\u2026) amb tofu i arr\u00f2s integral.<\/p>\n<p>Iogurt de soja sense sucres afegits.<br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb use_border_color=\u00bboff\u00bb border_style=\u00bbsolid\u00bb]<\/p>\n<h3><strong>Conclusi\u00f3:<\/strong><\/h3>\n<p>Com has pogut llegir, l\u2019alimentaci\u00f3 a seguir durant els 9 mesos que dura l\u2019embar\u00e0s no dista molt d\u2019una alimentaci\u00f3 saludable en qualsevol etapa de la vida. Per\u00f2 aquest no \u00e9s un motiu per a que la dona embarassada no cuidi la seva alimentaci\u00f3, ja que aquesta t\u00e9 necessitats nutricionals extres tant per a ella com per al beb\u00e8.<\/p>\n<p>Si est\u00e0s embarassada o tens intenci\u00f3 de quedar-te embarassada, no dubtis en demanar una cita al nostre centre per que t\u2019orientem en tot all\u00f2 que necessitis respecte a l\u2019alimentaci\u00f3 en aquesta etapa.<br \/>\n[\/et_pb_text][et_pb_team_member name=\u00bbPatricia Nevot \u00bb position=\u00bbDietista &#8211; Nutricionista\u00bb image_url=\u00bbhttps:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2013\/05\/patricia-nevot.jpg\u00bb _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_width=\u00bb1px\u00bb border_style=\u00bbsolid\u00bb]\u00a0<br \/>\n[\/et_pb_team_member][et_pb_comments _builder_version=\u00bb3.0.96&#8243; header_level=\u00bbh4&#8243; header_font_size_tablet=\u00bb51&#8243; header_line_height_tablet=\u00bb2&#8243;][\/et_pb_comments][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Alimentaci\u00f3 durant l&#8217;embar\u00e0s \u00a0 L\u2019embar\u00e0s \u00e9s una etapa molt especial per a la dona ja que durant 9 mesos d\u00f3na forma i vida a un beb\u00e8 que veur\u00e0 cr\u00e9ixer i en el qual depositar\u00e0 tot el seu afecte. Com b\u00e9 sabem, una dieta sana i equilibrada\u00a0\u00e9s important en totes les etapes de la vida per\u00f2 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6326,"parent":1134,"menu_order":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"class_list":["post-971","page","type-page","status-publish","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Alimentaci\u00f3 saludable durant l&#039;embar\u00e0s | Centre J\u00falia Farr\u00e9<\/title>\n<meta name=\"description\" content=\"La dieta durant l&#039;embar\u00e0s \u00e9s especialment important tant per a la futura mare com per al nad\u00f3. 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