{"id":2629,"date":"2017-11-27T23:28:46","date_gmt":"2017-11-27T22:28:46","guid":{"rendered":"https:\/\/juliafarre.es\/?p=2629"},"modified":"2023-06-15T11:34:40","modified_gmt":"2023-06-15T09:34:40","slug":"aprimar-10-quilos","status":"publish","type":"post","link":"https:\/\/juliafarre.es\/ca\/alimentacio-equilibrada\/aprimar-10-quilos\/","title":{"rendered":"10 consells per baixar 10 kg"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>Tenir un <strong>sobrep\u00e8s de 10 kg<\/strong> \u00e9s cada vegada m\u00e9s habitual i motiu de preocupaci\u00f3. <a href=\"https:\/\/juliafarre.es\/ca\/perdre-pes\/\">Perdre pes<\/a> no \u00e9s f\u00e0cil per\u00f2 tampoc \u00e9s tan dif\u00edcil com a vegades pensem. \u00c9s cert que fa falta fer dieta, exercici f\u00edsic i estar motivat, per\u00f2 no s\u00f3n els \u00fanics ingredients per a tenir \u00e8xit. Per aix\u00f2 vull donar <strong>10 consells per aquelles persones que necessiten aprimar-se 10kg<\/strong> i ho volen fer de manera saludable i definitiva:<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2631\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2017\/11\/adelgazar-10-kilos.jpg\" alt=\"dieta para adelgazar 10 kg\" width=\"725\" height=\"855\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/11\/adelgazar-10-kilos.jpg 725w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/11\/adelgazar-10-kilos-254x300.jpg 254w\" sizes=\"(max-width: 725px) 100vw, 725px\" \/><\/p>\n<h2>10 punts que t&#8217;ajudaran perdre 10 quilos de pes<\/h2>\n<p><center><iframe src=\"https:\/\/www.youtube.com\/embed\/DeuNtOnhXiE?rel=0&amp;showinfo=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/center><\/p>\n<ul>\n<li>\n<h3><u>Evitar consumir calories buides<\/u>:<\/h3>\n<p>Els productes amb calories buides s\u00f3n aquells que aporten energia per\u00f2 no nutrients. \u00c9s a dir, que encara que els prenem no substitueixen un \u00e0pat o aliment necessari pel seu contingut nutricional. L\u2019exemple m\u00e9s clar s\u00f3n les begudes alcoh\u00f2liques, aporten 7 kcal de cada gram d\u2019alcohol per\u00f2 no vitamines, minerals, fibra, prote\u00efnes, etc. Altres aliments que podr\u00edem considerar dins d\u2019aquest grup s\u00f3n els refrescos, que malgrat tenir sucre que ens nodreix, s\u00f3n begudes no saludables, totalment prescindibles i amb un elevat contingut cal\u00f2ric.<\/li>\n<li>\n<h3><u>Llegir les etiquetes<\/u>:<\/h3>\n<p>Con\u00e8ixer el qu\u00e8 comprem \u00e9s b\u00e0sic per no deixar-nos enganyar pel que a primera vista semblen els productes. Per aix\u00f2 et convido a comen\u00e7ar a familiaritzar-te amb la lletra petita. La primera vegada que ho comencis a fer potser no treus gaires conclusions per\u00f2 t\u2019emportar\u00e0s moltes sorpreses. A mesura que vagis fent-ho amb diferents productes i comparant-los entre ells aprendr\u00e0s a distingir els productes de qualitat dels altament processats. Intenta escollir aliments amb una llista el m\u00e9s curta possible d\u2019ingredients, sense sucres afegits i sense greixos hidrogenats.<\/p>\n<p><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%3D2629&#038;text=No%20et%20perdis%20aquests%2010%20consells%20per%20perdre%2010%20quilos%20%23dieta%20%23aprimar%20%23salud&#038;via=Julia_farre&#038;related=Julia_farre' target='_blank'rel=\"noopener noreferrer\">No et perdis aquests 10 consells per perdre 10 quilos #dieta #aprimar #salud <\/a><\/span><a href='https:\/\/x.com\/intent\/tweet?url=https%3A%2F%2Fjuliafarre.es%2Fca%2F%3Fp%3D2629&#038;text=No%20et%20perdis%20aquests%2010%20consells%20per%20perdre%2010%20quilos%20%23dieta%20%23aprimar%20%23salud&#038;via=Julia_farre&#038;related=Julia_farre' target='_blank' class='bctt-ctt-btn'rel=\"noopener noreferrer\">Compartir en X<\/a><\/span><\/li>\n<li>\n<h3><u>Vigilar amb els edulcorants<\/u>:<\/h3>\n<p>No hem de tenir por dels edulcorants. Malgrat ser subst\u00e0ncies segures pel consum tenen efectes negatius. Per un costat sobre la nostra educaci\u00f3 del paladar i dels sabors. Si ens acostumem a prendre aliments dol\u00e7os despr\u00e9s no ens agraden els aliments naturals i busquem sempre el punt de dol\u00e7. Per un altre costat s\u2019est\u00e0 investigant sobre els efectes que tenen els edulcorants sobre la nostra microbiota intestinal i s\u2019est\u00e0 veient que la poden afectar negativament augmentant la tend\u00e8ncia a patir sobrep\u00e8s.<\/li>\n<li>\n<h3><u>Prendre probi\u00f2tics<\/u>:<\/h3>\n<p>Els <a href=\"https:\/\/ca.wikipedia.org\/wiki\/Probi%C3%B2tic\">probi\u00f2tics<\/a> s\u00f3n microorganismes vius que ajuden al nostre intest\u00ed a fer correctament les seves funcions i a tenir una flora intestinal saludable. En funci\u00f3 de quin tipus de bacteris tinguem en la nostra microbiota tindrem m\u00e9s tend\u00e8ncia pujar de pes. Els aliments que aporten probi\u00f2tics s\u00f3n els aliments fermentats com iogurts, formatges o xucrut. Tamb\u00e9 el podem prendre directament comprant-los a la farm\u00e0cia. No ens hem d\u2019oblidar d\u2019alimentar aquests bacteris! Com? Ingerint prebi\u00f2tics, \u00e9s a dir, fibra que trobem en els vegetals i els aliments integrals.<\/li>\n<li>\n<h3><u>Cuinar amb menys oli<\/u>:<\/h3>\n<p>\u00c9s cert que l\u2019oli d\u2019oliva \u00e9s molt saludable, gust\u00f3s i una de les bases de la dieta mediterr\u00e0nia per\u00f2&#8230; ens passem de quantitat! En una dieta equilibrada es recomana consumir unes 5 cullerades soperes d\u2019oli d\u2019oliva al dia a repartir entre cuinar i amanir. En una dieta per baixar de pes, que per tant aporti menys calories, l\u2019haur\u00edem de reduir a 2 o 3 cullerades di\u00e0ries. Aix\u00f2 significa cuinar de manera suau, amb pocs greixos i no deixar rajar l\u2019oli gaire estona quan amanim.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2638\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2017\/11\/adelgazar-10-kg.jpg\" alt=\"perder peso con salud\" width=\"600\" height=\"342\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/11\/adelgazar-10-kg.jpg 600w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/11\/adelgazar-10-kg-300x171.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<ul>\n<li>\n<h3><u>Comprar al mercat<\/u>:<\/h3>\n<p>Una de les millors maneres de canviar els teus h\u00e0bits \u00e9s comprant aliments diferents als que compres habitualment. T\u2019animo a consumir aliments no envasats, naturals, frescos, a granel, de temporada i de proximitat. Com pots fer-ho? Comprant al mercat la carn, el peix, els ous, les fruites, les verdures, els fruits secs i el pa. Deixa el supermercat pels productes de neteja i higiene personal.<\/li>\n<li>\n<h3><u>Cuidar les presentacions dels plats<\/u>:<\/h3>\n<p>Cuina aliments que t\u2019agradin i posa\u2019ls \u201cmacos\u201d. El menjar ha d\u2019entrar per la vista i l\u2019hem de gaudir. Estar fent dieta d\u2019aprimament no implica menjar sempre el mateix, ni avorrit, ni ins\u00edpid, ni senzill. Dedica un temps a preparar els aliments, elabora plats que facin goig i col\u00b7loca els aliments al plat amb una mica de gr\u00e0cia per que siguin m\u00e9s agradables i et satisfacin m\u00e9s alhora de menjar.<\/p>\n<p>[vc_row][vc_column][vc_cta h2=\u00bbVols baixar 5 quilos de forma saludable?\u00bb txt_align=\u00bbcenter\u00bb color=\u00bborange\u00bb add_icon=\u00bbleft\u00bb i_icon_fontawesome=\u00bbfa fa-hand-o-right\u00bb i_color=\u00bbblack\u00bb i_on_border=\u00bbtrue\u00bb]Visita el meu article sobre <a href=\"https:\/\/juliafarre.es\/ca\/dietes\/perdre-5-quilos\/\">consells per aprimar cinc quilos<\/a>[\/vc_cta][\/vc_column][\/vc_row]<\/li>\n<li>\n<h3><u>Seguir un men\u00fa<\/u>:<\/h3>\n<p>Qu\u00e8 sopem avui? Qu\u00e8 dinem dem\u00e0? Ai no ho s\u00e9&#8230; ja improvisarem alguna cosa. Mira a veure qu\u00e8 hi ha per la nevera i sin\u00f3 hi ha res doncs comprem alguna cosa feta o demanem sushi o pizza o xino&#8230; Si aquestes frases o d\u2019altres de similars es repeteixen a casa teva setmanalment necessites planificar un men\u00fa. Tenir un men\u00fa penjat a la nevera, encara que sigui orientatiu ajuda molt ja que facilita el dia a dia de la intend\u00e8ncia familiar. T\u2019ajuda a no haver de pensar cada dia qu\u00e8 cuinar i qu\u00e8 comprar per que ja tens la feina feta. La planificaci\u00f3 i la organitzaci\u00f3 \u00e9s molt important per a tenir una alimentaci\u00f3 ordenada i uns bons h\u00e0bits alimentaris. No es necessari planificar tots els \u00e0pats del dia a una setmana vista per\u00f2 si els dinars i sopars. Un<strong> exemple de men\u00fa setmanal<\/strong> podria ser el seg\u00fcent:<\/p>\n<h2 style=\"text-align: center;\">Men\u00fa per aprimar 10 kg<\/h2>\n<p>\n<table id=\"tablepress-17\" class=\"tablepress tablepress-id-17 tablepress-responsive tablepress-responsive-phone\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\">Lunes<\/th><th class=\"column-3\">Martes<\/th><th class=\"column-4\">Mi\u00e9rcoles<\/th><th class=\"column-5\">Jueves<\/th><th class=\"column-6\">Viernes<\/th><th class=\"column-7\">S\u00e1bado <\/th><th class=\"column-8\">Domingo <\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Comida <\/td><td class=\"column-2\">Esp\u00e1rragos verdes a la plancha.<br \/>\nLentejas guisadas con verduras<br \/>\n<\/td><td class=\"column-3\">Ensalada verde con qu\u00ednoa.<br \/>\nPollo al horno.<br \/>\n<\/td><td class=\"column-4\">Garbanzos con espinacas.<br \/>\nLomo a la plancha.<br \/>\n<\/td><td class=\"column-5\">Taza de caldo vegetal.<br \/>\nConejo con pisto y pan.<\/td><td class=\"column-6\">Bacalao guisado con guisantes, zanahoria i patatas. <\/td><td class=\"column-7\">Ensalada de alubias con huevo cocido y salm\u00f3n ahumado.<\/td><td class=\"column-8\">Crema de calabaza y boniato. Hamburguesa de buey.<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Cena <\/td><td class=\"column-2\">Pan con tomate. Tortilla de alcachofas.<\/td><td class=\"column-3\">Sopa de fideos. Escalibada con sardinillas de lata.<\/td><td class=\"column-4\">Pur\u00e9 de calabac\u00edn y puerro.<br \/>\nDorada a la sal.<br \/>\nPan.<br \/>\n<\/td><td class=\"column-5\">Col y patata.<br \/>\nHuevos revueltos con champi\u00f1ones.<br \/>\n<\/td><td class=\"column-6\">\u201cFajita\u201d de pollo al curry con pimientos de colores salteados. <\/td><td class=\"column-7\">Ensalada de tomate y arroz integral.<br \/>\nCalamares a la plancha.<br \/>\n<\/td><td class=\"column-8\">Caballa al papillote con verduritas y patata.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-17 from cache --><\/li>\n<li>\n<h3><u>Estimar-te i cuidar-te<\/u>:<\/h3>\n<p>Tu has de ser la teva prioritat. D\u2019aquesta manera aconseguir\u00e0s el que vols, t\u2019has de tenir en compte i respectar. Agafar el gust de cuidar-se d\u2019un mateix \u00e9s essencial per seguir un estil de vida saludable. Aix\u00f2 implica no prendre\u2019t la dieta com a c\u00e0stig sin\u00f3 com a regal, no prioritzar als altres i les obligacions per sobre d\u2019un mateix, no tenir h\u00e0bits t\u00f2xics i autodestructius com fumar, etc. A m\u00e9s de descansar les hores necess\u00e0ries per la nit i practicar exercici f\u00edsic.<\/li>\n<li>\n<h3><u>Acudir a un dietista \u2013 nutricionista<\/u>:<\/h3>\n<p>El professional sanitari amb la formaci\u00f3 adequada per ajudar-te a perdre 10 kg \u00e9s sense dubte el diplomat o graduat amb nutrici\u00f3 humana i diet\u00e8tica. Posa\u2019t en mans d\u2019un professional qualificat. No facis la dieta de la ve\u00efna i la de la revista. Tampoc \u00e9s la m\u00e9s adequada la fotoc\u00f2pia del metge o la infermera. El que necessites \u00e9s una dieta personalitzada elaborada per alg\u00fa que t\u2019escolta, et compren i t\u2019acompanya durant tot el proc\u00e9s d\u2019aprimament.<\/li>\n<\/ul>\n<p style=\"text-align: right;\"><a href=\"https:\/\/juliafarre.es\/ca\/\">J\u00falia Farr\u00e9 Dietista-Nutricionista<\/a><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Tenir un sobrep\u00e8s de 10 kg \u00e9s cada vegada m\u00e9s habitual i motiu de preocupaci\u00f3. Perdre pes no \u00e9s f\u00e0cil per\u00f2 tampoc \u00e9s tan dif\u00edcil com a vegades pensem. \u00c9s cert que fa falta fer dieta, exercici f\u00edsic i estar motivat, per\u00f2 no s\u00f3n els \u00fanics ingredients per a tenir \u00e8xit. Per aix\u00f2 vull donar [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2631,"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-2629","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>10 Consells per aprimar 10 quilos sense passar gana | J\u00falia Farr\u00e9<\/title>\n<meta name=\"description\" content=\"Si vols perdre pes i t&#039;has plantejat seguir una dieta per aprimar 10 quilos, aquests consells poden ser-te de gran utilitat No et perdis cap!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/juliafarre.es\/ca\/alimentacio-equilibrada\/aprimar-10-quilos\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Consells per aprimar 10 quilos sense passar gana | J\u00falia Farr\u00e9\" \/>\n<meta property=\"og:description\" content=\"10 consejos para perder peso de manera saludable y sin efecto rebote\" \/>\n<meta property=\"og:url\" content=\"https:\/\/juliafarre.es\/ca\/alimentacio-equilibrada\/aprimar-10-quilos\/\" \/>\n<meta property=\"og:site_name\" content=\"Dietista - 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