{"id":5626,"date":"2026-01-21T09:31:15","date_gmt":"2026-01-21T09:31:15","guid":{"rendered":"https:\/\/empatif.com\/?p=5626"},"modified":"2026-01-15T15:33:12","modified_gmt":"2026-01-15T15:33:12","slug":"nova-piramide-nutricional-2026","status":"publish","type":"post","link":"https:\/\/empatif.com\/ca\/nova-piramide-nutricional-2026\/","title":{"rendered":"La nova pir\u00e0mide nutricional"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Des de fa d\u00e8cades, la famosa <strong>&#8220;Pir\u00e0mide de l&#8217;alimentaci\u00f3&#8221;<\/strong> va posicionar als cereals, el pa i les pastes (carbohidrats) en la base de la nostra dieta -una base m\u00e9s \u00e0mplia que la c\u00faspide de la pir\u00e0mide- per\u00f2 l&#8217;evid\u00e8ncia cl\u00ednica acumulada, ha transformat la nostra comprensi\u00f3 de la nutrici\u00f3. L&#8217;enfocament nutricional actual ha deixat de ser purament cal\u00f2ric per a centrar-se en la <strong>qualitat nutricional i la resposta metab\u00f2lica<\/strong> i recentment s&#8217;han publicat les noves \u201cGuies Aliment\u00e0ries 2025-2030 dels Estats Units on aquesta pir\u00e0mide s&#8217;ha invertit juntament amb altres canvis estructurals.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En les guies actuals, la base ja no l&#8217;ocupen exclusivament els carbohidrats. La pir\u00e0mide moderna s&#8217;assenteixi sobre tres pilars fonamentals que han de ser presents di\u00e0riament:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fruites i Verdures: <\/strong>Han de representar el 50% de la ingesta di\u00e0ria. Es prioritza la varietat de colors per a assegurar un espectre complet de\u00a0fitonutrientes. Es matisa que prendre sucs de fruita, no \u00e9s prendre fruita.\u00a0<\/li>\n\n\n\n<li><strong>Activitat F\u00edsica i Descans: <\/strong>L&#8217;exercici i la higiene del somni apareixen en la base com a &#8220;nutrients&#8221; no alimentaris essencials per al metabolisme.<\/li>\n\n\n\n<li><strong>Hidrataci\u00f3 Conscient:<\/strong> L&#8217;aigua \u00e9s l&#8217;\u00fanica beguda indispensable. Es recomana limitar els sucs, fins i tot els naturals, a causa de la r\u00e0pida absorci\u00f3 de sucre (glucosa) que produeixen.<\/li>\n\n\n\n<li><strong>Prote\u00efnes i Greixos: <\/strong>Qualitat sobre Quantitat. El model reconeix que no totes les prote\u00efnes ni tots els greixos actuen igual en el cos.\u00a0\n<ul class=\"wp-block-list\">\n<li><strong>Ajust Proteic:<\/strong> Es recomana una ingesta de prote\u00efna d&#8217;alta qualitat situada entre 1.2 i 1.6 grams per quilogram de pes corporal, depenent del nivell d&#8217;activitat f\u00edsica, per a prevenir la p\u00e8rdua de massa muscular (sarcop\u00e8nia).\u00a0<\/li>\n\n\n\n<li><strong>Greixos Saludables:<\/strong> La por al greix ha quedat enrere. L&#8217;Oli d&#8217;Oliva Verge Extra (AOVE), la fruita seca i l&#8217;alvocat s\u00f3n ara components essencials per a la salut cardiovascular i cerebral.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Per contra, ara en la c\u00faspide de la pir\u00e0mide es troben les farines refinades (p. ex. pa blanc), aliments ultraprocessats que inclouen ensucris afegits o xarops, refrescos, begudes energ\u00e8tiques i tamb\u00e9 carns processades o embotides, sent tots aquests i similars els que el seu consum ha de ser molt ocasional o nul.\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">El Sem\u00e0for de l&#8217;Alimentaci\u00f3: Qu\u00e8 triar i qu\u00e8 limitar?<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Prioritzar (Consum Diari)\u00a0<\/strong><\/td><td><strong>Moderar (Consum Setmanal)<\/strong><\/td><td><strong>Limitar (Ocasional\/Nul)<\/strong><\/td><\/tr><tr><td>Vegetals, hortalisses i fruites\u00a0<\/td><td>Llegums i grans integrals<\/td><td>Farines refinades (pa blanc)<\/td><\/tr><tr><td>Ous, peixos i aus\u00a0<\/td><td>Carnes vermelles magres<\/td><td>Sucres afegits i xarops<\/td><\/tr><tr><td>Fruita seca i llavors\u00a0<\/td><td>Lactis fermentats (iogurt\/formatge)<\/td><td>Embotits i carns processades<\/td><\/tr><tr><td>Oli d&#8217;oliva verge<\/td><td>Tubercles (patata, moniato)<\/td><td>Refrescos i begudes energ\u00e8tiques<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">La principal recomanaci\u00f3 m\u00e8dica avui no \u00e9s &#8220;menjar menys&#8221;, sin\u00f3 <strong>&#8220;menjar menjar real&#8221;<\/strong>. Els productes ultraprocessats -aquells amb llargues llistes d&#8217;ingredients industrials- estan directament vinculats amb la inflamaci\u00f3 cr\u00f2nica i empitjorament de la salut. <strong>Un consell pr\u00e0ctic:<\/strong> Si un producte t\u00e9 m\u00e9s de cinc ingredients o inclou subst\u00e0ncies que no tindries en la teva cuina (additius, potenciadors del sabor), \u00e9s preferible evitar-lo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La nutrici\u00f3 \u00e9s m\u00e9s senzilla del que sembla i ara es tracta de <strong>tornar al b\u00e0sic<\/strong>; prioritzar aliments frescos, mantenir-se actiu mitjan\u00e7ant l&#8217;exercici, tenir una bona higiene del somni i reduir al m\u00ednim la intervenci\u00f3 industrial en els nostres plats.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El 2026 no \u00e9s nom\u00e9s un nou any,<strong> \u00e9s el punt d&#8217;inflexi\u00f3 per al nostre benestar<\/strong>; no esperem que el futur \u201cpassi factura\u201d quan avui podem prendre el control sobre la nostra futura salut.<\/p>\n\n\n\n<p class=\"has-text-align-right wp-block-paragraph\"><em>Mario Bor\u00edn &#8211; Medical<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Des de fa d\u00e8cades, la famosa &#8220;Pir\u00e0mide de l&#8217;alimentaci\u00f3&#8221; va posicionar als cereals, el pa i les pastes (carbohidrats) en la base de la nostra dieta -una base m\u00e9s \u00e0mplia que la c\u00faspide de la pir\u00e0mide- per\u00f2 l&#8217;evid\u00e8ncia cl\u00ednica acumulada, ha transformat la nostra comprensi\u00f3 de la nutrici\u00f3. L&#8217;enfocament nutricional actual ha deixat de ser<\/p>\n","protected":false},"author":3,"featured_media":5629,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[45],"tags":[],"class_list":["post-5626","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medical-2"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>La nova pir\u00e0mide nutricional - Empatif<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/empatif.com\/ca\/nova-piramide-nutricional-2026\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La nova pir\u00e0mide nutricional - Empatif\" \/>\n<meta property=\"og:description\" content=\"Des de fa d\u00e8cades, la famosa &#8220;Pir\u00e0mide de l&#8217;alimentaci\u00f3&#8221; va posicionar als cereals, el pa i les pastes (carbohidrats) en la base de la nostra dieta -una base m\u00e9s \u00e0mplia que la c\u00faspide de la pir\u00e0mide- per\u00f2 l&#8217;evid\u00e8ncia cl\u00ednica acumulada, ha transformat la nostra comprensi\u00f3 de la nutrici\u00f3. 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