{"id":988,"date":"2016-12-10T09:12:34","date_gmt":"2016-12-10T09:12:34","guid":{"rendered":"https:\/\/www.centrojuliafarre.es\/?page_id=988\/"},"modified":"2018-05-08T11:05:40","modified_gmt":"2018-05-08T11:05:40","slug":"dieta-vegetariana","status":"publish","type":"page","link":"https:\/\/www.centrojuliafarre.es\/ca\/dietes\/dieta-vegetariana\/","title":{"rendered":"dieta vegetariana"},"content":{"rendered":"<p>[et_pb_section bb_built=\u00bb1&#8243; admin_label=\u00bbsection\u00bb padding_mobile=\u00bboff\u00bb custom_padding_tablet=\u00bb50px|0|50px|0&#8243; custom_padding_last_edited=\u00bbon|desktop\u00bb][et_pb_row admin_label=\u00bbrow\u00bb padding_mobile=\u00bboff\u00bb column_padding_mobile=\u00bbon\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb][et_pb_column type=\u00bb4_4&#8243;][et_pb_text header_font_size=\u00bb40px\u00bb custom_margin=\u00bb||3px|\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<h1 style=\"text-align: center;\">Alimentaci\u00f3 vegetariana<\/h1>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_style=\u00bbsolid\u00bb divider_position=\u00bbtop\u00bb divider_weight=\u00bb2px\u00bb hide_on_mobile=\u00bboff\u00bb]<br \/>\n[\/et_pb_divider][et_pb_text text_orientation=\u00bbjustified\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<p style=\"text-align: justify;\">Al voltant de<strong> 700.000 persones a Espanya s\u00f3n vegetarianes<\/strong>. En pocs anys ha augmentat notablement l\u2019oferta per vegetarians, tant al mercat com als restaurants, ara podem trobar des de begudes i iogurts fins a hamburgueses i altres preparats totalment vegetals.<\/p>\n<p>[\/et_pb_text][et_pb_number_counter title=\u00bbPERSONES VEGETARIANES A ESPANYA\u00bb number=\u00bb700.000&#8243; percent_sign=\u00bboff\u00bb counter_color=\u00bb#e8a200&#8243; disabled_on=\u00bbon||\u00bb title_font=\u00bbLora||||\u00bb title_font_size=\u00bb29px\u00bb title_text_color=\u00bb#e09900&#8243; title_letter_spacing=\u00bb2px\u00bb number_font_size=\u00bb73px\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<br \/>\n[\/et_pb_number_counter][\/et_pb_column][\/et_pb_row][et_pb_row padding_mobile=\u00bboff\u00bb column_padding_mobile=\u00bbon\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb][et_pb_column type=\u00bb1_2&#8243;][et_pb_text text_orientation=\u00bbjustified\u00bb custom_margin=\u00bb|||\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<p><strong>El vegetarianisme \u00e9s un tipus de dieta composta per aliments derivats de plantes<\/strong>, amb o sense l\u00e0ctics, ous o mel, segons la <strong>International Vegetarian Union<\/strong>. \u00c9s a dir, principalment es caracteritza per <strong>l\u2019abs\u00e8ncia de peix, carn, musclos i marisc<\/strong>.<\/p>\n<p>Existeixen diferents tipus de vegetarianisme, cadascun es diferencia clarament de la resta ja que les restriccions s\u00f3n diferents. En tots ells \u00e9s important que l\u2019alimentaci\u00f3 sigui equilibrada, saludable i complera. Per aconseguir-ho <strong>es recomana que la dieta estigui ben planificada i suplementada per un dietista &#8211; nutricionista.<\/strong><\/p>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=\u00bb1_2&#8243;][et_pb_text text_orientation=\u00bbcenter\u00bb custom_margin=\u00bb20px|||\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb module_alignment=\u00bbcenter\u00bb]<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/lzfyveP5CEU?rel=0&amp;controls=0&amp;showinfo=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row padding_mobile=\u00bboff\u00bb column_padding_mobile=\u00bbon\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb][et_pb_column type=\u00bb4_4&#8243;][et_pb_text text_orientation=\u00bbjustified\u00bb custom_margin=\u00bb-30px||50px|\u00bb custom_padding=\u00bb|||\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<p>Algunes dietes es poden associar err\u00f2niament a l\u2019alimentaci\u00f3 vegetariana. Per exemple, la flexitariana en la que ocasionalment es consumeixen aliments d\u2019origen animal, o la pescitariana o \u201cdieta sense carn\u201d en la que aquest \u00e9s l\u2019\u00fanic aliment que es suprimeix.<\/p>\n<p>[\/et_pb_text][et_pb_text custom_margin=\u00bb||3px|\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<h2><strong>Tipus de dieta vegetariana<\/strong><\/h2>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_style=\u00bbsolid\u00bb divider_position=\u00bbtop\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb]<br \/>\n[\/et_pb_divider][et_pb_text text_orientation=\u00bbjustified\u00bb custom_margin=\u00bb||50px|\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-993\" src=\"https:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2016\/12\/alimentacio-vegetariana.jpg\" alt=\"dieta vegetariana\" width=\"814\" height=\"445\" srcset=\"https:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2016\/12\/alimentacio-vegetariana.jpg 814w, https:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2016\/12\/alimentacio-vegetariana-480x262.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 814px, 100vw\" \/><\/p>\n<h3><strong>Dieta ovolactovegetariana<\/strong><\/h3>\n<p>Els ovolactovegetarians no consumeixen animals, per\u00f2 si incorporen ous i l\u00e0ctics.<\/p>\n<p>En aquest grup podem diferenciar el <strong>lactovegetarianisme<\/strong>, que s\u00ed accepta el consum de l\u00e0ctics per\u00f2 no d\u2019ous, i l\u2019<strong>ovovegetarianisme<\/strong> que s\u00ed permet el consum d\u2019ous per\u00f2 no de l\u00e0ctics.<\/p>\n<h3><strong>Dieta vegetariana estricta<\/strong><\/h3>\n<p><strong>Exclou tots els aliments d\u2019origen animal<\/strong>, tamb\u00e9 els ous, l\u00e0ctics i incl\u00fas la mel.<\/p>\n<h3><strong>Dieta vegana<\/strong><\/h3>\n<p>Va m\u00e9s enll\u00e0 de la dieta vegetariana estricta ja que no nom\u00e9s es tracta d\u2019una opci\u00f3 diet\u00e8tica. El seu principi \u00e9s de car\u00e0cter totalment \u00e8tic. A m\u00e9s d\u2019evitar el consum de qualsevol animal, <strong>exclou qualsevol producte fet o testat amb animals<\/strong>. La dieta \u00e9s vegetariana estricta, per\u00f2 a m\u00e9s eviten roba fetes amb llana o cuir, alguns cosm\u00e8tics, medicaments, etc.<\/p>\n<h3><strong>Dieta crudivegana<\/strong><\/h3>\n<p>A m\u00e9s de ser vegans, els crudivegans, <strong>no consumeixen aliments cuinats a una temperatura superior als 45\u00baC<\/strong> (temperatura m\u00e0xima a la que poden arribar per l\u2019exposici\u00f3 solar).<\/p>\n<p>En aquest cas es realitzen interesants t\u00e8cniques culin\u00e0ries com el remull, la germinaci\u00f3 o la fermentaci\u00f3 per fer possible el consum d\u2019alguns aliments (com cereals o llegums) i incl\u00fas per augmentar la biodisponibilitat de nutrients.<\/p>\n<p>[\/et_pb_text][et_pb_text custom_margin=\u00bb||3px|\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<h2><strong>Com ha de ser una dieta equilibrada per persones vegetarianes?<\/strong><\/h2>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_style=\u00bbsolid\u00bb divider_position=\u00bbtop\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb]<br \/>\n[\/et_pb_divider][\/et_pb_column][\/et_pb_row][et_pb_row padding_mobile=\u00bboff\u00bb column_padding_mobile=\u00bbon\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb][et_pb_column type=\u00bb1_2&#8243;][et_pb_image src=\u00bbhttps:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2016\/11\/dieta-vegetariana.jpg\u00bb alt=\u00bbcomida vegetariana\u00bb animation_style=\u00bbslide\u00bb animation_duration=\u00bb500ms\u00bb animation_intensity_slide=\u00bb10%\u00bb animation_direction=\u00bbleft\u00bb show_bottom_space=\u00bbon\u00bb]<br \/>\n[\/et_pb_image][\/et_pb_column][et_pb_column type=\u00bb1_2&#8243;][et_pb_text text_orientation=\u00bbjustified\u00bb custom_margin=\u00bb||50px|\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<p><strong>Una dieta equilibrada vegetariana \u00e9s aquella que ens aporta tots els nutrients que el nostre organisme necessita<\/strong> per al seu funcionament \u00f2ptim.<\/p>\n<p>Sempre ha de respectar el tipus d\u2019alimentaci\u00f3 i l\u2019estil de vida que la persona ha escollit, i ser:<\/p>\n<ul>\n<li><strong>Adaptada <\/strong>al tipus de dieta vegetariana que realitza la persona, a les seves necessitats energ\u00e8tiques i nutricionals, als seus gustos, horaris, situaci\u00f3 econ\u00f2mica i emocional, etc.<\/li>\n<\/ul>\n<ul>\n<li><strong>Completa<\/strong>. Ha de cobrir tots els requeriments nutricionals de la persona i estar adequadament suplementada.<\/li>\n<\/ul>\n<ul>\n<li><strong>Satisfact\u00f2ria.<\/strong> Tant la quantitat de les racions com la qualitat dels aliments ens han de satisfer. En una dieta vegetariana menjar tamb\u00e9 \u00e9s un plaer. Ser vegetari\u00e0 no \u00e9s sin\u00f2nim de plats avorrits. Saber quins nutrients ens aporten els diferents aliments, prendre aliments de temporada i con\u00e8ixer diferents tipus de cocci\u00f3ns i preparaci\u00f3ns, ens permet fer receptes molt originals, gustoses\u00a0i nutritives.<\/li>\n<\/ul>\n<ul>\n<li><strong>Suficient en energia<\/strong>. Per a que sigui balancejada, l\u2019alimentaci\u00f3 no ha de portar ni m\u00e9s ni menys energia de la que\u00a0el nostre cos necessita per funcionar adequadament.<\/li>\n<\/ul>\n<ul>\n<li>Saber comprar, conservar i manipular els aliments correctament \u00e9s important per evitar toxiinfeccions aliment\u00e0ries i no posar en risc la nostra salut.<\/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 background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb][et_pb_column type=\u00bb4_4&#8243;][et_pb_text text_orientation=\u00bbjustified\u00bb custom_margin=\u00bb-70px|||\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<p>Tan important \u00e9s que la dieta sigui equilibrada com saludable. Per exemple, una tend\u00e8ncia bastant com\u00fa, i poc recomanable entre els ovolactovegetarians, \u00e9s consumir habitualment formatge com a font de prote\u00efna als \u00e0pats. Un altre error molt com\u00fa en vegans \u00e9s el consum habitual d\u2019hamburgueses o salsitxes de tofu. Aquests aliments processats contenen ingredients de baixa qualitat nutricional (que s\u2019utilitzen per millorar la seva palatabilitat i textura), pel que contenen un baix percentatge de tofu (\u00e9s a dir, prote\u00efna vegetal) i a m\u00e9s, porten molta sal.<\/p>\n<p>Els aliments vegetarians saludables s\u00f3n: Verdures, hortalisses, fruites, fruits secs, cereals integrals, pseudocereals, llegums, llavors, ous, llet, iogurts naturals i altres preparats com la soja texturitzada o el tofu.<\/p>\n<p>[\/et_pb_text][et_pb_text custom_margin=\u00bb||3px|\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<h3><strong>Les prote\u00efnes vegetals<\/strong><\/h3>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_style=\u00bbsolid\u00bb divider_position=\u00bbtop\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb]<br \/>\n[\/et_pb_divider][et_pb_text text_orientation=\u00bbjustified\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<p>La prote\u00efna \u00e9s un nutrient compost per cadenes d\u2019amino\u00e0cids. Quan els ingerim, el nostre organisme trenca les unions entre ells i els utilitza en funci\u00f3 del tipus d\u2019amino\u00e0cid que sigui i les necessitats del propi organisme.<\/p>\n<p>Les prote\u00efnes no nom\u00e9s es troben en aliments d\u2019origen animal. Podem trobar-les en diverses fonts vegetals<strong>: Llegums, cereals, tofu, seit\u00e0, tempeh, soja texturitzada i fruits secs.<\/strong> Tamb\u00e9 els <strong>ous i els l\u00e0ctics<\/strong> aporten prote\u00efnes en el cas d&#8217;ovovegetarians, lactovegetarians i ovolactovegetarians.<\/p>\n<p>Per obtenir una prote\u00efna completa hem d\u2019assegurar-nos de consumir combinacions d\u2019aquests aliments. Aix\u00f2 \u00e9s degut a que a uns aliments els hi falta algun amino\u00e0cid que ens aporta un altre aliment.<\/p>\n<p>Algunes combinacions que ens asseguraran la ingesta de tots els amino\u00e0cids, \u00e9s a dir, que ens proporcionaran una prote\u00efna complerta s\u00f3n:<\/p>\n<p>[\/et_pb_text][et_pb_text text_orientation=\u00bbcenter\u00bb background_color=\u00bb#f8f8f8&#8243; custom_margin=\u00bb|1px||1px\u00bb custom_margin_last_edited=\u00bbon|desktop\u00bb custom_padding=\u00bb10px|10px|10px|10px\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb module_alignment=\u00bbcenter\u00bb]<\/p>\n<p><strong><em>Opci\u00f3 1: Llegums + cereals.<\/em><\/strong><\/p>\n<p><strong><em>Opci\u00f3 2: Llegums + fruits secs.<\/em><\/strong><\/p>\n<p><strong><em>Opci\u00f3 3: Cereals + fruits secs.<\/em><\/strong><\/p>\n<p>[\/et_pb_text][et_pb_text text_orientation=\u00bbjustified\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<p>No \u00e9s necessari que prenguem els dos aliments en el mateix \u00e0pat, ja que tenim una reserva d\u2019amino\u00e0cids que anem omplint al llarg del dia. Podr\u00edem prendre, per exemple, al dinar els llegums i per la nit el cereal, i la nostra alimentaci\u00f3 seria suficient en prote\u00efnes.<\/p>\n<p>[\/et_pb_text][et_pb_text text_orientation=\u00bbcenter\u00bb custom_margin=\u00bb||3px|\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb module_alignment=\u00bbcenter\u00bb]<\/p>\n<h3><strong>Com podem millorar l\u2019absorci\u00f3 de nutrients?<\/strong><\/h3>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_style=\u00bbsolid\u00bb divider_position=\u00bbtop\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb]<br \/>\n[\/et_pb_divider][et_pb_text text_orientation=\u00bbjustified\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<p>Per evitar car\u00e8ncies, tan important \u00e9s prendre aliments rics en els nutrients que necessitem, com que aquests es digereixin i s\u2019absorbeixin per a que el nostre organisme els pugui utilitzar.<\/p>\n<p>En alguns aliments d\u2019origen vegetal podem trobar algunes subst\u00e0ncies que es diuen \u201cantinutrients\u201d. Aix\u00f2 vol dir que interfereixen en l\u2019absorci\u00f3 d\u2019alguns nutrients com prote\u00efnes o minerals. Aquests s\u00f3n alguns exemples:<\/p>\n<p style=\"text-align: justify;\">\n<table id=\"tablepress-15\" class=\"tablepress tablepress-id-15\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\">Antinutrient<\/th><th class=\"column-2\">Aliment que el cont\u00e9<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">\u00c0cid f\u00edtic o fitats<\/td><td class=\"column-2\">Llegums, cereals integrals, fruits secs i llavors. <\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Oxalats<\/td><td class=\"column-2\">Bledes i espinacs <\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Tanins<\/td><td class=\"column-2\">Caf\u00e8 i te<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<br \/>\nPer inhibir l\u2019acci\u00f3 d\u2019aquests compostos, es recomana sotmetre a aquests aliments a algun d\u2019aquests 5 tractaments: cuinar, torrar, remullar, fermentar o germinar.<\/p>\n<p style=\"text-align: justify;\">[\/et_pb_text][et_pb_text text_orientation=\u00bbcenter\u00bb custom_margin=\u00bb||3px|\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb module_alignment=\u00bbcenter\u00bb]<\/p>\n<h2><strong>Qu\u00e8 li falta a una dieta vegetariana?<\/strong><\/h2>\n<p style=\"text-align: justify;\">[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_style=\u00bbsolid\u00bb divider_position=\u00bbtop\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb]<br \/>\n[\/et_pb_divider][et_pb_text text_orientation=\u00bbjustified\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<p>Una <strong>dieta vegetariana sempre haur\u00e0 d\u2019estar suplementada amb vitamina B12 o contenir aliments enriquits <\/strong>en aquesta vitamina, ja que a trav\u00e9s de l\u2019alimentaci\u00f3 no \u00e9s possible cobrir les necessitats de B12.<\/p>\n<p>La vitamina B12 \u00e9s d\u2019origen bacteri\u00e0 i \u00e9s necess\u00e0ria pel correcte funcionament del sistema nervi\u00f3s, la formaci\u00f3 de gl\u00f2buls vermells, la s\u00edntesis d\u2019ADN i el metabolisme de prote\u00efnes.<\/p>\n<p>En aliments d\u2019origen vegetal no s\u2019ha trobat la forma activa d\u2019aquesta vitamina (s\u2019est\u00e0 estudiant aquesta possibilitat en l\u2019alga nori fresca i la chlorella). <strong>En el cas dels ovolactovegetarians, consumint ous i l\u00e0ctics \u00e9s molt dif\u00edcil arribar a les quantitats di\u00e0ries recomanades de vitamina B12<\/strong>, aix\u00ed que tamb\u00e9 es recomana la suplementaci\u00f3 en aquesta vitamina.<\/p>\n<p style=\"text-align: justify;\">[\/et_pb_text][et_pb_text custom_margin=\u00bb||3px|\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<h2><strong>La suplementaci\u00f3<\/strong><\/h2>\n<p style=\"text-align: justify;\">[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_style=\u00bbsolid\u00bb divider_position=\u00bbtop\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb]<br \/>\n[\/et_pb_divider][et_pb_text text_orientation=\u00bbjustified\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<p>Per assegurar-nos la <strong>ingesta suficient de vitamina B12 la<\/strong> millor opci\u00f3 \u00e9s la suplementaci\u00f3.<\/p>\n<p>Existeix una reserva d\u2019aquesta vitamina en el fetge, per\u00f2 si portem temps sense prendre les quantitats necess\u00e0ries d\u2019aquesta vitamina el dep\u00f2sit s\u2019esgota, el que suposa un risc per la salut.<\/p>\n<p>Podem trobar suplements amb diferents noms en funci\u00f3 de la forma en que es trobi la vitamina: Metilcobalamina, hidroxicobalamina, 5-desoxiadenosilcobalamina o cianocobalamina. Es recomana que els suplement sigui en aquesta \u00faltima estructura qu\u00edmica, ja que \u00e9s la m\u00e9s estable i la m\u00e9s estudiada cient\u00edficament.<\/p>\n<p><strong>Per ingerir la quantitat di\u00e0ria recomanada d\u2019aquesta vitamina s\u2019aconsella<\/strong>:<\/p>\n<ol>\n<li>Consumir dues vegades al dia aliments enriquits en B12 i arribar com a m\u00ednim a 2,4 micrograms diaris.<\/li>\n<li>Prendre un suplement cada dia de 25-100 micrograms.<\/li>\n<li>Ingerir un suplement de 2.000 micrograms a la setmana o b\u00e9 2 o 3 de 1.000 micrograms.<\/li>\n<\/ol>\n<p>Si existeix un d\u00e8ficit d&#8217;aquesta vitamina o si s\u2019ha realitzat durant un per\u00edode de temps una alimentaci\u00f3 vegetariana sense prendre suplements de vitamina B12 o aliments enriquits, es recomana comen\u00e7ar recuperant l\u2019estat \u00f2ptim de les reserves. Per aix\u00f2, es recomana prendre un suplement de 2.000 micrograms de cianocobalamina al dia durant dues setmanes i despr\u00e9s passar a la suplementaci\u00f3 recomanada.<\/p>\n<p>Si el suplement \u00e9s una pastilla, es recomana la seva masticaci\u00f3 ja que la saliva t\u00e9 una subst\u00e0ncia que es diu haptocorrina que millora l\u2019absorci\u00f3 de la vitamina.<\/p>\n<p><strong>Un dietista &#8211; nutricionista pot detectar i assessorar en el cas de car\u00e8ncies en l&#8217;alimentaci\u00f3<\/strong>. Oferim unes pautes adaptades o b\u00e9 escollim el millor suplement per completar la dieta i prevenir o tractar possibles problemes de salut.<\/p>\n<p style=\"text-align: justify;\">[\/et_pb_text][et_pb_text text_orientation=\u00bbcenter\u00bb custom_margin=\u00bb||3px|\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb module_alignment=\u00bbcenter\u00bb]<\/p>\n<h3><strong>Men\u00fa d\u2019un dia ovolactovegetari\u00e0 saludable<\/strong><\/h3>\n<p style=\"text-align: justify;\">[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_style=\u00bbsolid\u00bb divider_position=\u00bbtop\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb]<br \/>\n[\/et_pb_divider][et_pb_text background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n\n<table id=\"tablepress-16\" class=\"tablepress tablepress-id-16\">\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-1\">\n\t<td class=\"column-1\">Esmorzar<\/td><td class=\"column-2\">Entrep\u00e0 integral de tom\u00e0quet i alvocat.<br \/>\nGot de llet.<br \/>\n<\/td>\n<\/tr>\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Mig mat\u00ed<\/td><td class=\"column-2\">Una poma.<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Dinar<\/td><td class=\"column-2\">Amanida complerta d\u2019espinacs, ceba i pebrot amb arr\u00f2s integral i tofu.<br \/>\nDues mandarines.<br \/>\n<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Berenar<\/td><td class=\"column-2\">Iogurt natural amb un grapat d'ametlles naturals i un pl\u00e0tan. <\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Sopar<\/td><td class=\"column-2\">Pur\u00e9 de pastanaga i carbassa. <br \/>\nOu remenat amb xampinyons, acompanyat de pa integral. <br \/>\nPostres: 1 Iogurt natural. <\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n<p style=\"text-align: justify;\">[\/et_pb_text][et_pb_text text_orientation=\u00bbcenter\u00bb custom_margin=\u00bb||3px|\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb module_alignment=\u00bbcenter\u00bb]<\/p>\n<h3><strong>Men\u00fa d\u2019un dia veg\u00e0 saludable<\/strong><\/h3>\n<p style=\"text-align: justify;\">[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_style=\u00bbsolid\u00bb divider_position=\u00bbtop\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb]<br \/>\n[\/et_pb_divider][et_pb_text background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n\n<table id=\"tablepress-17\" class=\"tablepress tablepress-id-17\">\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-1\">\n\t<td class=\"column-1\">Esmorzar<\/td><td class=\"column-2\">Entrep\u00e0 integral de tom\u00e0quet i alvocat.<br \/>\nInfusi\u00f3 o beguda vegetal.<br \/>\n<\/td>\n<\/tr>\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Mig mat\u00ed<\/td><td class=\"column-2\">Una pera.<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Dinar<\/td><td class=\"column-2\">Amanida d\u2019enciam, tom\u00e0quet i cogombre amb quinoa i llavors picades.<br \/>\nDos kiwis.<br \/>\n<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Berenar<\/td><td class=\"column-2\">Biscotes amb tahin o pat\u00e9 vegetal i un grapat d\u2019ametlles torrades.  <\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Sopar<\/td><td class=\"column-2\">Pur\u00e9 de pastanaga i carbassa.<br \/>\nBastonets de pa i api amb hummus.<br \/>\nPl\u00e0tan.<br \/>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n<p style=\"text-align: justify;\">[\/et_pb_text][et_pb_image _builder_version=\u00bb3.0.106&#8243; src=\u00bbhttps:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2018\/05\/infografia-dieta-vegetariana.jpg\u00bb show_in_lightbox=\u00bboff\u00bb url_new_window=\u00bboff\u00bb use_overlay=\u00bboff\u00bb align=\u00bbcenter\u00bb always_center_on_mobile=\u00bbon\u00bb force_fullwidth=\u00bboff\u00bb show_bottom_space=\u00bbon\u00bb alt=\u00bbalimentacio vegetariana equilibrada\u00bb \/][et_pb_text custom_margin=\u00bb||3px|\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb _builder_version=\u00bb3.0.106&#8243;]<\/p>\n<h2><strong>Dieta vegetariana per aprimar<\/strong><\/h2>\n<p style=\"text-align: justify;\">[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_style=\u00bbsolid\u00bb divider_position=\u00bbtop\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb]<br \/>\n[\/et_pb_divider][et_pb_text text_orientation=\u00bbjustified\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<p>Quan l\u2019objectiu \u00e9s perdre pes\u00a0i el r\u00e8gim \u00e9s vegetari\u00e0, \u00e9s important controlar tant la planificaci\u00f3 diet\u00e8tica com l\u2019evoluci\u00f3 del pes. El mateix succeeix quan es desitja pujar de pes.<\/p>\n<p>Per aconseguir-ho, en primer lloc, es valora l\u2019alimentaci\u00f3 actual de la persona i la seva composici\u00f3 corporal per realitzar un pla diet\u00e8tic totalment personalitzat. Aquest ha de contenir les calories adequades a la situaci\u00f3 i a l\u2019objectiu, cobrint les necessitats nutricionals de la persona per a no comprometre la seva salut.<\/p>\n<p style=\"text-align: justify;\">[\/et_pb_text][et_pb_text custom_margin=\u00bb||3px|\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<h3><strong>Vols que la teva dieta sigui equilibrada?<\/strong><\/h3>\n<p style=\"text-align: justify;\">[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; show_divider=\u00bbon\u00bb divider_style=\u00bbsolid\u00bb divider_position=\u00bbtop\u00bb divider_weight=\u00bb2px\u00bb disabled_on=\u00bbon|on|off\u00bb]<br \/>\n[\/et_pb_divider][et_pb_text text_orientation=\u00bbjustified\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<p>Una dieta vegetariana no \u00e9s sin\u00f2nim de malnutrici\u00f3, ni de p\u00e8rdua de pes i tampoc posa en risc la salut de la persona sempre que estigui ben planificada.<\/p>\n<p>No dubtis en contactar amb nosaltres si vols saber m\u00e9s sobre aquest tipus d\u2019alimentaci\u00f3 o si ja ets vegetari\u00e0 i vols:<\/p>\n<ul>\n<li>Que la teva dieta sigui equilibrada.<\/li>\n<li>Perdre pes.<\/li>\n<li>Augmentar pes.<\/li>\n<li>Assessorament durant el per\u00edode d\u2019embar\u00e0s, lact\u00e0ncia o pel teu fill durant la inf\u00e0ncia o adolesc\u00e8ncia.<\/li>\n<li>Un pla adaptat a una situaci\u00f3 especial, com pot ser una elevada activitat esportiva, una intoler\u00e0ncia o al\u00b7l\u00e8rgia a algun aliment, tenir alguna patologia, etc.<\/li>\n<\/ul>\n<p><strong>Si has decidit ser vegetari\u00e0, nosaltres et proporcionem la informaci\u00f3 que necessitis i t\u2019acompanyem i recolzem durant el per\u00edode de transici\u00f3. <\/strong><\/p>\n<p style=\"text-align: justify;\">[\/et_pb_text][et_pb_team_member image_url=\u00bbhttps:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2013\/05\/ana-amengual.jpg\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_size=\u00bbinitial\u00bb]<\/p>\n<h4>Ana Amengual<\/h4>\n<p class=\"et_pb_member_position\">Dietista &#8211; Nutricionista<\/p>\n<p style=\"text-align: justify;\">[\/et_pb_team_member][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Alimentaci\u00f3 vegetariana Al voltant de 700.000 persones a Espanya s\u00f3n vegetarianes. En pocs anys ha augmentat notablement l\u2019oferta per vegetarians, tant al mercat com als restaurants, ara podem trobar des de begudes i iogurts fins a hamburgueses i altres preparats totalment vegetals. El vegetarianisme \u00e9s un tipus de dieta composta per aliments derivats de plantes, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":993,"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-988","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>Vols seguir una dieta vegetariana? En el Centre J\u00falia Farr\u00e9 t&#039;ajudem<\/title>\n<meta name=\"description\" content=\"Si segueixes o vols seguir una dieta vegetariana, t&#039;ensenyem a pautar una alimentaci\u00f3 planificada i suplementada per un dietista - nutricionista.\" \/>\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.centrojuliafarre.es\/ca\/dietes\/dieta-vegetariana\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vols seguir una dieta vegetariana? En el Centre J\u00falia Farr\u00e9 t&#039;ajudem\" \/>\n<meta property=\"og:description\" content=\"Si segueixes o vols seguir una dieta vegetariana, t&#039;ensenyem a pautar una alimentaci\u00f3 planificada i suplementada per un dietista - nutricionista.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.centrojuliafarre.es\/ca\/dietes\/dieta-vegetariana\/\" \/>\n<meta property=\"og:site_name\" content=\"Dietistas nutricionistas en Barcelona | Centro J\u00falia Farr\u00e9\" \/>\n<meta property=\"article:modified_time\" content=\"2018-05-08T11:05:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2016\/12\/alimentacio-vegetariana.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"814\" \/>\n\t<meta property=\"og:image:height\" content=\"445\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:label1\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data1\" content=\"15 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Vols seguir una dieta vegetariana? 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