{"id":2900,"date":"2016-09-13T00:00:00","date_gmt":"2016-09-13T00:00:00","guid":{"rendered":"https:\/\/borges.es\/blog\/cinc-claus-alimentacio-adolescents\/"},"modified":"2018-06-05T14:15:58","modified_gmt":"2018-06-05T14:15:58","slug":"cinc-claus-alimentacio-adolescents","status":"publish","type":"post","link":"https:\/\/borges.es\/ca\/blog\/cinc-claus-alimentacio-adolescents\/","title":{"rendered":"Cinc claus de l\u2019alimentaci\u00f3 per a adolescents"},"content":{"rendered":"<p>Creixen de sobte, el seu cos es fa adult, el seu humor \u00e9s canviant, l\u2019estat d\u2019\u00e0nim els puja i els baixa com una muntanya russa. No s\u00f3n cap esp\u00e8cie rara, s\u00f3n adolescents! L\u2019adolesc\u00e8ncia \u00e9s una etapa en qu\u00e8 el cos treballa a tot drap i s\u2019encara a canvis dr\u00e0stics; requereix, per tant, un tipus d\u2019alimentaci\u00f3 espec\u00edfic.<\/p>\n<p>Si tens adolescents a casa, fes una ullada a aquestes cinc claus que t\u2019ajudaran a entendre qu\u00e8 necessita el seu cos, per qu\u00e8 i quins aliments ho tenen.<\/p>\n<h5><span style=\"color: #ff0000;\"><strong>Amb energia!<\/strong><\/span><\/h5>\n<p>Les necessitats energ\u00e8tiques augmenten durant el per\u00edode de canvi de la inf\u00e0ncia a l\u2019adolesc\u00e8ncia, depenent del sexe, l\u2019edat, el pes i l\u2019activitat f\u00edsica que es faci. Aquesta energia, que \u00e9s necess\u00e0ria perqu\u00e8 el funcionament intern del cos es desenvolupi amb normalitat i per fer cara a l\u2019activitat del dia a dia, prov\u00e9 de les prote\u00efnes, els greixos i els carbohidrats. Aquests \u00faltims han de representar el percentatge m\u00e9s gran (entre el 50-55% del total) i els trobem en aliments com ara la pasta, l\u2019arr\u00f2s, els llegums, la fruita i les hortalisses.<\/p>\n<h5><span style=\"color: #ff0000;\"><strong>Prote\u00efnes per tenir els ossos i els m\u00fasculs forts<\/strong><\/span><\/h5>\n<p>Durant l\u2019adolesc\u00e8ncia, els teixits, com ara els ossos i els m\u00fasculs, creixen significativament. Aquest \u00e9s un proc\u00e9s en qu\u00e8 entren en joc les prote\u00efnes. Les trobar\u00e0s en aliments com els ous, els productes l\u00e0ctics, la carn i el peix, aix\u00ed com en els fruits secs i els llegums, entre altres productes. Alerta, per\u00f2! A m\u00e9s de prote\u00efnes, els adolescents tamb\u00e9 han de prendre for\u00e7a greixos i hidrats, perqu\u00e8 si no el cos tirar\u00e0 de les prote\u00efnes per compensar el baix nivell d\u2019energia i aquestes no s\u2019aprofitaran pel que realment s\u00f3n necess\u00e0ries.<\/p>\n<h5><span style=\"color: #ff0000;\"><strong>Aturem els greixos saturats i els trans<\/strong><\/span><\/h5>\n<p>Els carbohidrats aporten energia immediata a les c\u00e8l\u00b7lules i les prote\u00efnes ajuden a la formaci\u00f3 i als desenvolupament dels teixits. I els greixos? Els greixos s\u00f3n beneficiosos per a la pell i el cabell, necess\u00e0ries per dissoldre algunes vitamines i perqu\u00e8 els \u00f2rgans, entre aquests, el cervell, funcionin adequadament. Entre un 25-30% del total de la ingesta energ\u00e8tica recomanada ha de provenir dels greixos, per\u00f2 nom\u00e9s menys del 7% d\u2019aquests han de ser saturats i menys d\u2019un 1% trans. Per tant, mira d\u2019evitar els plats precuinats i la brioixeria industrial, cuina amb oli d\u2019oliva i anima els teus fills adolescents a menjar un grapat de fruits secs al dia.<\/p>\n<h5><span style=\"color: #ff0000;\"><strong>Els minerals de l\u2019adolescent: calci, ferro i zenc<\/strong><\/span><\/h5>\n<p>El calci \u00e9s necessari per a un bon contingut de massa \u00f2ssia; el ferro, per a la formaci\u00f3 dels teixits musculars i sanguinis, i el zenc, per a la maduraci\u00f3 sexual i la s\u00edntesi de prote\u00efnes. Aquests tres minerals han de formar part de la dieta d\u2019un adolescent i els trobar\u00e0s en aliments com ara les ametlles, les avellanes, els festucs, el formatge, el iogurt, els llegums, la carn i el peix.<\/p>\n<h5><span style=\"color: #ff0000;\"><strong>Que no faltin les vitamines<\/strong><\/span><\/h5>\n<p>Durant l\u2019adolesc\u00e8ncia les vitamines s\u00f3n especialment necess\u00e0ries. La vitamina A interv\u00e9 en els processos de creixement i de reproducci\u00f3 cel\u00b7lular; la vitamina D ajuda en la calcificaci\u00f3 dels ossos, i l\u2019\u00e0cid f\u00f2lic i les vitamines B6 i B12 actuen en els teixits i en el metabolisme de les prote\u00efnes. Alguns aliments, com ara el fetge, els peixos grassos, els ous, la llet i els seus derivats, les verdures, les hortalisses i la fruita fresca s\u00f3n rics en vitamines de diferents grups.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Creixen de sobte, el seu cos es fa adult, el seu humor \u00e9s canviant, l\u2019estat d\u2019\u00e0nim els puja i els&#8230;<\/p>\n","protected":false},"author":2,"featured_media":1914,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[1761,1771,1791,1792,1831,1909,1910,1911,1912,1915,2011,2012],"class_list":["post-2900","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-ca","tag-dieta","tag-sa","tag-nutricio","tag-salut","tag-alimentacio","tag-adolescent","tag-adolescents","tag-calci","tag-ferro","tag-vitamines","tag-jove","tag-joves"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - 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