{"id":27845,"date":"2019-08-05T14:04:49","date_gmt":"2019-08-05T17:04:49","guid":{"rendered":"https:\/\/barcainnovationhub.com\/?p=27845"},"modified":"2021-11-27T00:47:14","modified_gmt":"2021-11-27T03:47:14","slug":"aliments-que-son-molt-saludables-pero-que-no-es-recomanen-per-fer-exercici","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/aliments-que-son-molt-saludables-pero-que-no-es-recomanen-per-fer-exercici\/","title":{"rendered":"ALIMENTS QUE S\u00d3N MOLT SALUDABLES PER\u00d2 QUE NO ES RECOMANEN PER FER EXERCICI"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>Hi ha una infinitat d\u2019aliments molt saludables que es recomanen en la dieta dels esportistes d\u2019elit.<\/p>\n","protected":false},"author":24,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[197,43,43,31,31],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast 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ha una infinitat d\u2019aliments molt saludables que es recomanen en la dieta dels esportistes d\u2019elit, per\u00f2 que s\u2019han de consumir seguint un <em>timing<\/em>: cal saber quan consumir-los si es vol practicar esport despr\u00e9s de la ingesta. La ra\u00f3 \u00e9s que aquests aliments contenen elements i nutrients molt saludables, per\u00f2, com que es digereixen lentament o provoquen flatul\u00e8ncia o tumefacci\u00f3, no interessa prendre\u2019ls abans de la pr\u00e0ctica esportiva.<\/p>\n<p>Tal com indica la doctora Mar\u00eda Antonia Lizarraga, metgessa especialista en Medicina de l\u2019Esport i Nutrici\u00f3, \u00e9s molt important saber qu\u00e8 menja l\u2019esportista i, sobretot, qu\u00e8 menja abans, durant i despr\u00e9s de l\u2019activitat f\u00edsica. La clau, com assenyala Lizarraga, \u00e9s que s\u00e0piga quan pot consumir-los sense que li causin problemes, sobretot a causa d\u2019una mala digesti\u00f3.<\/p>\n<p>En general, els dies que toca entrenament o partit no hi ha gaire temps per digerir, aix\u00ed que es recomana menjar en quantitats redu\u00efdes, decantar-se pels l\u00edquids abans que pels s\u00f2lids i triar opcions amb poca fibra.<\/p>\n<h2><strong>Quins s\u00f3n els aliments saludables que no es recomanen per a abans de fer esport? <\/strong><\/h2>\n<p>Tenim, per exemple, els integrals, com els cereals o les barretes, que poden produir gasos o inflor pel seu alt contingut de fibra. Per aquest motiu, es recomana no consumir-los durant les 2-3 hores anteriors a l\u2019exercici.<\/p>\n<p>Les verdures amb molta fibra, com ara el br\u00f2coli, la col, la coliflor o les cols de Brussel\u00b7les, tamb\u00e9 s\u00f3n molt flatulentes. Es tracta d\u2019aliments molt saludables i es recomana menjar-ne dues vegades a la setmana, per\u00f2 es tarda for\u00e7a temps a digerir-les, aix\u00ed que \u00e9s millor consumir-ne els dies en qu\u00e8 l\u2019entrenament no \u00e9s tan intens.<\/p>\n<p>Altres exemples s\u00f3n la llet i els l\u00e0ctics, que aporten nutrients d\u2019alt valor biol\u00f2gic. Tot i aix\u00f2, la llet o els batuts amb llet no s\u2019haurien de consumir tot just abans de comen\u00e7ar l\u2019exercici si no hi ha temps per digerir-la. \u00c9s millor prendre\u2019n despr\u00e9s de fer exercici o abans d\u2019anar a dormir.<\/p>\n<p>Els llegums (llenties, cigrons, mongetes, etc.) un parell de vegades a la setmana tamb\u00e9 s\u00f3n aconsellables en una dieta saludable pel seu alt contingut de fibra. Tanmateix, seria bo menjar-ne el dia que no toca entrenament intens o partit, ja que conv\u00e9 fer una separaci\u00f3 entre l\u2019esfor\u00e7 i el consum d\u2019aquests productes. Per exemple, si s\u2019entrena a mig mat\u00ed, se\u2019n pot menjar per sopar o l\u2019endem\u00e0 per dinar. La manera m\u00e9s f\u00e0cil de digerir-los \u00e9s en forma de pur\u00e9 o acompanyar-los amb verdures.<\/p>\n<p>&nbsp;<\/p>\n<h4><\/h4>\n<p>&nbsp;<\/p>\n<p><em>L\u2019equip Bar\u00e7a Innovation Hub<\/em><\/p>\n"}],"id_magento":"221","colaboradores":false,"cta_titulo_top":"","cta_boton_top":"","cta_url_top":"","cta_titulo_footer":"","cta_subtitulo_footer":"","cta_boton_footer":"","cta_url_footer":"","activar_banner_1":false,"banner_1":false,"activar_banner_2":false,"banner_2":false,"activar_banner_3":false,"banner_3":false,"activar_nuevos_banners":true,"mostrar_banner_1":true,"crear_banner_1":{"utilizar_imagen_unica_para_banner":true,"asignar_imagen_unica_para_banner":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/03\/4f764ad5-fondo-03-3.png","mostrar_titulo_banner":true,"titulo_para_banner":"APUNTA\u2019T AL CERTIFICAT EN NUTRICI\u00d3 ESPORTIVA","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":true,"texto_cta_banner":"UNIR-SE ARA","url_cta_banner":"https:\/\/barcainnovationhub.com\/ca\/product\/certificat-en-nutricio-esportiva\/?utm_source=ads_banner&utm_medium=content&utm_campaign=notas","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"mostrar_banner_2":false,"crear_banner_2":{"utilizar_imagen_unica_para_banner":false,"asignar_imagen_unica_para_banner":false,"mostrar_titulo_banner":false,"titulo_para_banner":"","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":false,"texto_cta_banner":"","url_cta_banner":"","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"mostrar_banner_3":false,"crear_banner_3":{"utilizar_imagen_unica_para_banner":false,"asignar_imagen_unica_para_banner":false,"mostrar_titulo_banner":false,"titulo_para_banner":"","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":false,"texto_cta_banner":"","url_cta_banner":"","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"alineacion_vertical_header":"center"},"_links":{"self":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/27845"}],"collection":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/users\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/comments?post=27845"}],"version-history":[{"count":5,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/27845\/revisions"}],"predecessor-version":[{"id":111063,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/27845\/revisions\/111063"}],"wp:attachment":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/media?parent=27845"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/categories?post=27845"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/tags?post=27845"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}