{"id":2146,"date":"2016-08-23T16:36:35","date_gmt":"2016-08-23T14:36:35","guid":{"rendered":"https:\/\/juliafarre.es\/?p=2146"},"modified":"2019-07-26T08:48:52","modified_gmt":"2019-07-26T06:48:52","slug":"que-son-les-calories","status":"publish","type":"post","link":"https:\/\/juliafarre.es\/ca\/alimentacio-equilibrada\/que-son-les-calories\/","title":{"rendered":"Qu\u00e8 s\u00f3n les calories i com calcular les kcal d&#8217;un aliment?"},"content":{"rendered":"<h2>Qu\u00e8 s\u00f3n les calories?<\/h2>\n<p style=\"text-align: justify;\">La calories s\u00f3n les unitats de mesura que s&#8217;utilitzen per saber quina quantitat d&#8217;energia aporta un aliment. Les calories es mesuren en funci\u00f3 de l&#8217;energia que despr\u00e8n un aliment en combusti\u00f3. Pots veure una demostraci\u00f3 en aquest v\u00eddeo:<\/p>\n<p><center><iframe src=\"https:\/\/www.youtube.com\/embed\/UDgeaAMdYIY?rel=0&amp;controls=0&amp;showinfo=0\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/center><br \/>\nUn aliment, com m\u00e9s calories tingui m\u00e9s energia aporta al cos. Si consumim m\u00e9s calories de les que gastem ens engreixem. El cos transforma l&#8217;exc\u00e9s d&#8217;energia en greix i l&#8217;emmagatzema en el teixit adip\u00f3s per si m\u00e9s endavant hi hagu\u00e9s algun per\u00edode d&#8217;escassetat d&#8217;aliments i la necessit\u00e9s.<\/p>\n<p style=\"text-align: justify;\">Per perdre pes necessitem ingerir menys calories de les que el cos necessita, per tant hem d&#8217;actuar en 2 fronts: 1r augmentar la despesa energ\u00e8tica (activitat f\u00edsica) i 2n reduir les calories de la dieta. Per vigilar les calories que ingerim sense adonar-nos vaig a exposar alguns aliments i mites:<\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong><u>Engreixa la cervesa<\/u>?<\/strong> La cervesa t\u00e9 un \u00edndex gluc\u00e8mic elevat el que pot contribuir a l&#8217;augment de pes, sobretot a la zona abdominal, i a m\u00e9s no est\u00e0 gens indicada per a persones diab\u00e8tiques.<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em>1\/3 de cervesa, que s\u00f3n 330 ml, aporta 112 kcal.<\/em><\/p>\n<p style=\"text-align: justify;\">Recordem a m\u00e9s que les begudes alcoh\u00f2liques aporten calories buides, \u00e9s a dir, que s\u00f3n calories sense nutrients i que s&#8217;afegeixen als aliments que consumim en la nostra dieta di\u00e0ria.<\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong><u>Engreixen els fruits secs<\/u>?<\/strong> \u00c9s cert que els fruits secs s\u00f3n rics en calories i aquestes provenen principalment de greixos. Per\u00f2 s&#8217;ha vist que els greixos de la fruita seca s\u00f3n saludables i que consumir habitualment no produeix un augment de pes ni problemes d&#8217;obesitat. Concretament m&#8217;agradaria destacar un estudi que ha sortit nou aquest any publicat al Journal of Nutrition on van veure que el cos no assimila totes les calories que aporten les nous. M\u00e9s concretament s&#8217;assimila un 21% menys de les calories que contenen, el que equival a 39 kcal menys:<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em>1 grapat de nous passa d&#8217;aportar 185 kcal a aportar 146 kcal.<\/em><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong><u>Engreixa la fruita<\/u>?<\/strong> Consumir fruita prev\u00e9 del sobrep\u00e8s i l&#8217;obesitat. Si ja patim problemes de pes no hem de deixar de menjar fruita per\u00f2 si hem de revisar qu\u00e8 estem fent malament en la nostra alimentaci\u00f3. Si mengem fruita per\u00f2 no realitzem altres canvis en el nostre estil de vida no obtindrem resultats en la p\u00e8rdua de pes.<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em>2 talls de mel\u00f3 = 50 kcal.<\/em><\/p>\n<p style=\"text-align: center;\"><em>1 pr\u00e9ssec = 54 kcal.<\/em><\/p>\n<p style=\"text-align: center;\"><em>1 carrer = 69 kcal.<\/em><\/p>\n<p style=\"text-align: center;\"><em>1 grapat de cireres = 70 kcal.<\/em><\/p>\n<p style=\"text-align: center;\"><em>1 pl\u00e0tan = 83 kcal.<\/em><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong><u>Calories del sucre<\/u><\/strong>, la mel, el xarop i els edulcorants. Una de les primeres coses que hem de realitzar per baixar de pes i cuidar la salut \u00e9s deixar d&#8217;afegir sucre refinat als aliments i preparacions. Llavors com endolcim? Aqu\u00ed comencen els embolics: substituir el sucre per mel o xarop o sucre bru o de panela, o la por a utilitzar edulcorants artificials. En primer lloc aclarir que els edulcorants que s&#8217;utilitzen (sacarina, aspartam, sorbitol, est\u00e8via, etc.) estan provats i s\u00f3n totalment segurs. Vaig a comparar les calories que aporta 1 cullerada mida postra dels diferents productes que s&#8217;utilitzen per endolcir perqu\u00e8 cadasc\u00fa tregui les seves pr\u00f2pies conclusions:<\/li>\n<\/ul>\n<p style=\"text-align: center;\">Sucre blanc = <em>18,6 kcal.<\/em><\/p>\n<p style=\"text-align: center;\"><em>Sucre moreno = 18,9 kcal.<\/em><\/p>\n<p style=\"text-align: center;\"><em>Mel = 14,7 kcal.<\/em><\/p>\n<p style=\"text-align: center;\"><em>Xarop d&#8217;atzavara = 17 kcal.<\/em><\/p>\n<p style=\"text-align: center;\"><em>Edulcorants = 0 kcal<\/em>.<\/p>\n<h3><strong>Quantes calories gastem amb les activitats f\u00edsiques di\u00e0ries?<\/strong><\/h3>\n<p style=\"text-align: justify;\">A continuaci\u00f3 enumero les calories aproximades que es gasten realitzant diferents activitats durant 30 minuts seguits:<\/p>\n<ul>\n<li>Dormir: 30 kcal.<\/li>\n<li>Llegir assegut o tombat: 39 kcal.<\/li>\n<li>Conduir: 39 kcal.<\/li>\n<li>Practicar tai-txi: 45 kcal.<\/li>\n<li>Rentar i encerar el cotxe: 60 kcal.<\/li>\n<li>Jugar amb els nens: 84 kcal.<\/li>\n<li>Caminar: 90 kcal.<\/li>\n<li>Pintar parets de casa: 99 kcal.<\/li>\n<li>Jugar a golf: 144 kcal.<\/li>\n<li>Nedar: 150 kcal.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Com a curiositat: Durant molt de temps s&#8217;ha exagerat amb les calories que es cremen en practicar sexe. En realitat s&#8217;estima que es gasten unes 20 kcal per cada relaci\u00f3 sexual.<\/p>\n<p style=\"text-align: justify;\"><span class='bctt-click-to-tweet'><span class='bctt-ctt-text'><a href='https:\/\/x.com\/intent\/tweet?url=https%3A%2F%2Fjuliafarre.es%2Fca%2F%3Fp%3D2146&#038;text=La%20%23microbiota%20intestinal%20pot%20influenciar%20en%20les%20calories%20que%20extreus%20dels%20aliments&#038;via=Julia_farre&#038;related=Julia_farre' target='_blank'rel=\"noopener noreferrer\">La #microbiota intestinal pot influenciar en les calories que extreus dels aliments <\/a><\/span><a href='https:\/\/x.com\/intent\/tweet?url=https%3A%2F%2Fjuliafarre.es%2Fca%2F%3Fp%3D2146&#038;text=La%20%23microbiota%20intestinal%20pot%20influenciar%20en%20les%20calories%20que%20extreus%20dels%20aliments&#038;via=Julia_farre&#038;related=Julia_farre' target='_blank' class='bctt-ctt-btn'rel=\"noopener noreferrer\">Compartir en X<\/a><\/span><\/p>\n<h3><strong>La flora intestinal i el pes corporal<\/strong><\/h3>\n<p style=\"text-align: justify;\">La microbiota intestinal est\u00e0 directament relacionada amb les malalties que desenvolupem, com l&#8217;obesitat i els problemes metab\u00f2lics associats a aquesta. Concretament s&#8217;ha pogut observar que el tipus de bacteris que habiten en l&#8217;intest\u00ed de les persones obeses s\u00f3n diferents que les que habiten a les persones amb un pes normal. Aix\u00f2 \u00e9s molt interessant i obre moltes portes a l&#8217;hora d&#8217;abordar l&#8217;exc\u00e9s de pes corporal. Aix\u00f2 vol dir que podem tenir bacteris que siguin m\u00e9s o menys capa\u00e7os d&#8217;extreure energia dels aliments. Aix\u00f2 podria ser una explicaci\u00f3 de per qu\u00e8 algunes persones tenen m\u00e9s facilitat per pujar de pes menjant exactament el mateix que altres. Per\u00f2 no podem donar tota la culpa del nostre sobrep\u00e8s a la nostra microbiota ja que aquesta dep\u00e8n directament dels aliments que consumim, entre d&#8217;altres factors. Hi ha un tipus de bacteris anomenats Bacteroidetes que es troben en major quantitat en persones primes i menor quantitat en persones obeses i persones amb desordres metab\u00f2lics. Per aconseguir potenciar que creixin aquest tipus de bacteris beneficiosos en el nostre intest\u00ed cal potenciar el consum de vegetals no processats que aportin fibra i midons com tubercles, verdures i fruites.<\/p>\n<p style=\"text-align: right;\"><strong>J\u00falia Farr\u00e9<\/strong><\/p>\n<p style=\"text-align: right;\"><strong>Dietista &#8211; Nutricionista<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Qu\u00e8 s\u00f3n les calories? La calories s\u00f3n les unitats de mesura que s&#8217;utilitzen per saber quina quantitat d&#8217;energia aporta un aliment. Les calories es mesuren en funci\u00f3 de l&#8217;energia que despr\u00e8n un aliment en combusti\u00f3. Pots veure una demostraci\u00f3 en aquest v\u00eddeo: Un aliment, com m\u00e9s calories tingui m\u00e9s energia aporta al cos. Si consumim [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2170,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[8],"tags":[],"class_list":["post-2146","post","type-post","status-publish","format-standard","has-post-thumbnail","category-alimentacio-equilibrada","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Qu\u00e8 s\u00f3n les calories i com calcular les kcal d&#039;un aliment? | J\u00falia Farr\u00e9<\/title>\n<meta name=\"description\" content=\"T&#039;has preguntat alguna veez qu\u00e8 s\u00f3n les calories i com es calculen les kcal d&#039;un aliment? 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