{"id":10699,"date":"2025-03-05T08:27:28","date_gmt":"2025-03-05T07:27:28","guid":{"rendered":"https:\/\/www.asssa.es\/ca\/?p=10699"},"modified":"2025-03-05T08:30:26","modified_gmt":"2025-03-05T07:30:26","slug":"consells-per-preparar-tapers-saludables","status":"publish","type":"post","link":"https:\/\/www.asssa.es\/ca\/consells-per-preparar-tapers-saludables\/","title":{"rendered":"Consells per preparar t\u00e0pers saludables"},"content":{"rendered":"<p>Els t\u00e0pers s\u00f3n molt \u00fatils per menjar de manera saludable fora de casa, ja que permeten continuar menjant com de costum sense que suposi una despesa econ\u00f2mica addicional. No obstant aix\u00f2, moltes persones no saben per on comen\u00e7ar a l\u2019hora de preparar-los.<\/p>\n<p><!--more--><\/p>\n<p>Igual que els plats que es mengen a casa, els plats que posem a les carmanyoles han de tenir les <strong>proporcions adequades de cada tipus d\u2019aliment<\/strong>:<\/p>\n<ul>\n<li>Hortalisses: la meitat del plat.<\/li>\n<li>Prote\u00efna (llegums, carn magra, peix&#8230;): una quarta part del plat.<\/li>\n<li>Hidrats de carboni i fibra (patata, pa, arr\u00f2s, pasta, quinoa&#8230;): una quarta part del plat.<\/li>\n<li>Fruita fresca de temporada. Si ens l\u2019emportem tallada, \u00e9s essencial mantenir-la refrigerada i consumir-la com m\u00e9s aviat millor.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Per organitzar-se, \u00e9s molt \u00fatil fer una <strong>planificaci\u00f3 setmanal<\/strong> i preparar una llista de la compra. \u00c9s fonamental tenir en compte les <strong>recomanacions nutricionals de l\u2019AESAN<\/strong> (Ag\u00e8ncia Espanyola de Seguretat Aliment\u00e0ria i Nutrici\u00f3):<\/p>\n<ul>\n<li>Llegums: 4 racions per setmana.<\/li>\n<li>Fruites i verdures: 5 racions cada dia.<\/li>\n<li>Cereals integrals: 3-6 racions cada dia.<\/li>\n<li>Peix: 3 racions per setmana.<\/li>\n<li>Lactis: 3 racions cada dia.<\/li>\n<li>Carn: 0-3 racions per setmana, prioritzant la carn blanca.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>A m\u00e9s, per estalviar temps, \u00e9s ideal <strong>cuinar-ho tot en un dia<\/strong>. El truc consisteix a preparar bases de cereals, de prote\u00efna o de verdura i anar-les combinant cada dia.<\/p>\n<p>En el moment d\u2019endur-se el t\u00e0per, \u00e9s important <strong>no trencar la cadena de fred<\/strong>. Per aconseguir-ho, hem de guardar la carmanyola a la nevera tan bon punt arribem a la feina i, si anem a un altre lloc, fer servir una bossa t\u00e8rmica.<\/p>\n<p>Amb tot, \u00e9s millor optar per ingredients que es conserven b\u00e9 i que aguanten el pas del temps (arr\u00f2s, carn magra, vegetals cuits, llegums&#8230;). Alguns dels <strong>aliments que cal evitar<\/strong> s\u00f3n:<\/p>\n<ul>\n<li>Ous poc cuits o crus (truites, ous remenats, salses&#8230;).<\/li>\n<li>Carns i peixos poc cuits.<\/li>\n<li>Productes lactis casolans o sense pasteuritzar (salses, postres&#8230;).<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Tamb\u00e9 cal evitar els productes ultraprocessats, perqu\u00e8 no s\u00f3n saludables i contenen una gran quantitat de sucres afegits.<\/p>\n<p>Amb tot, <strong>\u00e9s important netejar i desinfectar amb cura els t\u00e0pers despr\u00e9s de fer-los servir<\/strong> per evitar la proliferaci\u00f3 de bacteris i la contaminaci\u00f3 creuada entre aliments crus i cuits.<\/p>\n<h6><strong><u><a href=\"https:\/\/www.asssa.es\/ca\/assegurances-salut\/\">ASSSA Assegurances de Salut<\/a><\/u><\/strong><\/h6>\n<h6><em>La informaci\u00f3 publicada en aquest mitj\u00e0 no substitueix ni complementa cap manera l\u2019atenci\u00f3 directa d\u2019un metge, ni el seu diagn\u00f2stic, ni el tractament que prescrigui; tampoc s\u2019ha d\u2019utilitzar per a l\u2019autodiagn\u00f2stic.<\/em><\/h6>\n<h6><em>L\u2019\u00fas que faci el lector d\u2019aquest servei es realitza sota la seva exclusiva responsabilitat.<\/em><\/h6>\n<h6><em>ASSSA recomana que per a qualsevol q\u00fcesti\u00f3 relacionada amb la seva salut consulti sempre amb un metge.<\/em><\/h6>\n","protected":false},"excerpt":{"rendered":"<p>Els t\u00e0pers s\u00f3n molt \u00fatils per menjar de manera saludable fora de casa, ja que permeten continuar menjant com de costum sense que suposi una despesa econ\u00f2mica addicional. No obstant aix\u00f2, moltes persones no saben per on comen\u00e7ar a l\u2019hora de preparar-los.<\/p>\n","protected":false},"author":17,"featured_media":10700,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[32],"tags":[],"class_list":["post-10699","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consells-de-salut"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Consells per preparar t\u00e0pers saludables - ASSSA Catal\u00e1n<\/title>\n<meta name=\"description\" content=\"Els t\u00e0pers s\u00f3n molt \u00fatils per menjar de manera saludable fora de casa. 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