{"id":98041,"date":"2026-07-08T13:21:26","date_gmt":"2026-07-08T12:21:26","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=98041"},"modified":"2026-07-08T13:21:27","modified_gmt":"2026-07-08T12:21:27","slug":"resumo-das-principais-recomendacions-2019-xunto-con-consellos-e-detalles-para-axudar-a-seguilas-mellor","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=98041&lang=gl","title":{"rendered":"Resumo das principais recomendaci\u00f3ns (2019), xunto con consellos e detalles para axudar a seguilas mellor:"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n\n<p class=\"wp-block-paragraph\"><br><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Resumo das principais recomendaci\u00f3ns (2019), xunto con consellos e detalles para axudar a seguilas mellor:<\/strong><br><\/h2>\n\n\n<figure class=\"wp-block-table is-style-stripes\" style=\"font-size:20px\"><table class=\"has-fixed-layout\"><tbody><tr><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Li\u00f1a directriz principal<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-1-color\"><\/mark><\/mark><\/strong><\/em><\/td><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Informaci\u00f3n adicional<\/mark><\/strong><\/em><\/td><\/tr><tr><td><em><strong><strong>FRUTAS E VERDURAS<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Polo menos <strong>5 raci\u00f3ns ao d\u00eda<\/strong> (cada unha de <strong>80\u2013100 g<\/strong>).<\/strong><\/mark><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">En todas as formas: <strong>frescas, conxeladas ou en conserva<\/strong> \u2013 tenta aumentar o teu consumo.<sup data-fn=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\" class=\"fn\"><a id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa\">1<\/a><\/sup><br><br><strong>Non m\u00e1is dun vaso de zume de froita ao d\u00eda<\/strong> (preferiblemente feito con froita enteira).<br><strong>As froitas secas<\/strong> deber\u00edan consumirse <strong>ocasionalmente<\/strong>, xa que son ricas en azucre.<br><br>Se \u00e9 posible, <strong>escolle froitas e verduras org\u00e1nicas<\/strong>.<br><br><sup data-fn=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\" class=\"fn\"><a id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28\">Fr<\/a><\/sup><strong>utos secos2 (sen sal)<\/strong> (am\u00e9ndoas, avel\u00e1s, noces, pistachos&#8230; etc.): \u2192 <strong>1 pu\u00f1adi\u00f1a pequena ao d\u00eda<\/strong><\/mark><\/td><\/tr><tr><td><em><strong><strong>PAN, PASTAS, ARROZ, SEMOLA, PATATAS<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>1 raci\u00f3n en cada comida<\/strong><\/strong><br><strong><strong>. <\/strong><\/strong><strong>Polo menos <strong>un produto integral ou semintegral ao d\u00eda.<\/strong><\/strong><\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Se \u00e9 posible, <strong>escolla produtos de cereais org\u00e1nicos<\/strong>.<br>Entre os cereais de almorzo, <strong>s\u00f3 os cereais integrais sen azucre<\/strong> pertencen a este grupo.<\/mark><\/td><\/tr><tr><td><em><strong><strong>LECHE, IOGURTE, QUEIXO<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>2 porci\u00f3ns por d\u00eda<\/strong><\/mark><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">\u2192 <em>1 raci\u00f3n = <strong>150 ml de leite<\/strong> = 125 g de iogur = 30 g de queixo<\/em><br><\/mark><br>   <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Lembra ter en conta o leite e o queixo xa inclu\u00eddos nos pratos que preparas.<\/mark><br><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><br>Debido aos <strong>riscos asociados aos contaminantes<\/strong>, aseg\u00farate de <strong>variar os produtos l\u00e1cteos<\/strong>.<\/mark><\/td><\/tr><tr><td><em><strong>CARNE E AV\u00cdCOLA, PEIXE, OVOS, LEGUMES<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Alternar entre <strong>carne e aves de curral<\/strong>: dar preferencia \u00e1s aves de curral e <strong>non superar (se \u00e9 posible) os 500 g de carne por semana<\/strong>.<br><\/strong><br><strong><\/strong><strong><strong><strong>Legumes<\/strong> (lentellas, fabas, garavanzos, quinoa, etc.): polo menos <strong>d\u00faas veces \u00e1 semana<\/strong>; poden substitu\u00edr carne e aves.<\/strong><br><\/strong><br><strong><strong><\/strong><\/strong><strong><strong><strong>Peixe e marisco<\/strong>: <strong>d\u00faas veces \u00e1 semana<\/strong>, (inclu\u00edndo <strong>un peixe azul<\/strong>.<\/strong><\/strong>)<\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>As carnes<\/strong> incl\u00faen: carne de vac\u00fan, de porco, de tenreira, de cordeiro, de cabra, de cabalo, de xabaril e de cervo.<br><br>Se \u00e9 posible, <strong>escolla legumes secos ecol\u00f3xicos<\/strong>.<br><br>O peixe e os mariscos p\u00f3dense consumir <strong>frescos, conxelados ou en conserva<\/strong>; var\u00ede as especies e as fontes (especialmente se se consumen con frecuencia) para <strong>limitar a exposici\u00f3n a contaminantes<\/strong>.<br><br><strong>Peixes graxos<\/strong>: arenque, xarda, sardi\u00f1as, salm\u00f3n&#8230;<\/mark><\/td><\/tr><tr><td><em><strong>Alimentos graxos, doces e salgados<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>Alimentos e bebidas doces, alimentos salgados e comidas preparadas comercialmente con <strong>Nutri-Score D ou E<\/strong>: <strong>limitar o consumo<\/strong>.<\/strong><\/strong><br><strong><br><\/strong><strong><strong><\/strong><\/strong><strong><strong><strong>Carnes procesadas (inclu\u00edda a xam\u00f3n cocido)<\/strong>:<br>limitar o consumo; <strong>non superar os 150 g por semana <\/strong>e favorecer o xam\u00f3n cocido.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Este grupo incl\u00fae cereais de almorzo (ag\u00e1s os cereais integrais sen azucre), pasteler\u00eda, chocolate, sobremesas l\u00e1cteas, xeados, doces, refrescos, zumes de froita, aperitivos salgados, etc.<strong><br><\/strong><br>Tam\u00e9n se incl\u00faen entre as carnes procesadas: salchichas, bac\u00f3n, lard\u00f3ns, carnes en conserva, xam\u00f3ns curados en seco ou crus.<\/mark><\/td><\/tr><tr><td><em><strong>ACEITES, Manteiga, Margar\u00edna<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong><strong>Diariamente<\/strong>, en pequenas cantidades<br>ou <strong>evita o exceso<\/strong>.<\/strong><\/strong><br>Prefere <strong>os aceites de colza (canola) e de noces<\/strong> polo seu contido en omega-3.<\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>A manteiga debe ser limitada<\/strong> e reservada para <strong>uso en cru ou sobre o pan<\/strong>.<\/mark><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><strong>(Versi\u00f3n orixinal en franc\u00e9s):<\/strong><\/h2>\n\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Cancer Research UK (Refr\u00edxerese saudables e equilibrados): <\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Por favor, atope neste esquema o que se recomenda comer en cada comida para manter unha alimentaci\u00f3n equilibrada e saudable:<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Preparando 3 categor\u00edas de produtos alimenticios para cada comida:<\/strong><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50% de verduras (Mesturar verduras \u00e9 unha boa idea e tam\u00e9n usar unha boa cantidade de verduras verdes: espinacas, br\u00f3coli, feix\u00f3ns, etc.)<\/li>\n\n\n\n<li>25% de prote\u00ednas (Lembranza: as prote\u00ednas vexetarianas abs\u00f3rbense menos que as prote\u00ednas animais, s\u00f3 para ter en conta no caso de que aumentes a t\u00faa actividade)<\/li>\n\n\n\n<li>25% dos cereais e hidratos de carbono poden alternarse en cada comida (trigo, arroz, pataca, legumes, quinoa, trigo sarraceno \u2026) M\u00e1is informaci\u00f3n sobre isto (<a href=\"https:\/\/healthinyourplanet.com\/?p=23\"><em>ligaz\u00f3n<\/em><\/a>)<br><\/li>\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Non esquezas os &#8220;<strong>cereais<\/strong>&#8221; no teu prato. (Culturalmente pode soar &#8220;diferente&#8221; ou &#8220;pouco com\u00fan&#8221;) Pero se o fas sentiraste mellor a nivel global, os cereais proporcionan moitas vitaminas diferentes, pero tam\u00e9n axudan ao tr\u00e1nsito, \u00e1 funci\u00f3n hep\u00e1tica, \u00e1 absorci\u00f3n e ao peso.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Por exemplo, os <strong>Pulse<\/strong> conte\u00f1en moita vitamina B; se tentas comer Pulse d\u00faas veces \u00e1 semana, hai moita probabilidade de que notaras un bo efecto positivo rapidamente.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Intenta comer unha ampla variedade de vitaminas:<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">O gr\u00e1fico seguinte \u00e9 un &#8220;Exemplo&#8221; do tipo de vitamina asociada aos produtos alimentarios. Recordando que \u00e9 mellor comer con diversidade que con cantidade. Entendendo tam\u00e9n que os produtos alimentarios non conte\u00f1en todos o mesmo tipo de vitaminas. Para m\u00e1is informaci\u00f3n sobre este tema nutricional, atopa o (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Link<\/em><\/a>) e tam\u00e9n os libros de Jean-Marie Bourre (<a href=\"https:\/\/healthinyourplanet.com\/?page_id=502\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Link<\/em><\/a>)<\/p>\n\n\n\n\n<p class=\"wp-block-paragraph\"><em>Lembra sempre que os produtos alimentarios naturais son mellores que os suplementos vitam\u00ednicos. (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\" target=\"_blank\" rel=\"noreferrer noopener\">V\u00ednculo<\/a>) Ademais, lembra que o t\u00e9 aumenta o risco de anemia.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\">Idealmente cun maior \u00e9nfase nas verduras que nas froitas. (Por exemplo, recom\u00e9ndanse tres raci\u00f3ns de verduras e d\u00faas de froita ao d\u00eda, etc., pero ambas son importantes.) <a href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" aria-label=\"Jump to footnote reference 1\">\u21a9\ufe0e<\/a><\/li><li id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\">Ten coidado cos froitos secos, que poden causar alerxias e afectar o estado de \u00e1nimo. <a href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" aria-label=\"Jump to footnote reference 2\">\u21a9\ufe0e<\/a><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>Resumo das principais recomendaci\u00f3ns (2019), xunto con consellos e detalles para axudar a seguilas mellor: Li\u00f1a directriz principal Informaci\u00f3n adicional FRUTAS E VERDURAS Polo menos 5 raci\u00f3ns ao d\u00eda (cada unha de 80\u2013100 g). En todas as formas: frescas, conxeladas ou en conserva \u2013 tenta aumentar o teu consumo.1 Non m\u00e1is dun vaso de zume [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":true,"wds_primary_category":1628,"footnotes":"[{\"content\":\"Idealmente cun maior \\u00e9nfase nas verduras que nas froitas. (Por exemplo, recom\\u00e9ndanse tres raci\\u00f3ns de verduras e d\\u00faas de froita ao d\\u00eda, etc., pero ambas son importantes.)\",\"id\":\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\"},{\"content\":\"Ten coidado cos froitos secos, que poden causar alerxias e afectar o estado de \\u00e1nimo.\",\"id\":\"887c6f62-09e6-4951-82bf-89ec3d1eee28\"}]"},"categories":[1628,1588],"tags":[],"class_list":["post-98041","post","type-post","status-publish","format-standard","hentry","category-comida","category-saude-gl"],"lang":"gl","translations":{"gl":98041,"en":23,"fr":82182,"es":84405,"pt":84772,"it":85229,"de":85522,"ko":85773,"ro":86142,"pl":86553,"tr":86557,"zh":86948,"el":86953,"fi":86957,"ja":86969,"pt-br":86974,"ar":86982,"et":86987,"bg":86992,"ru":86996,"uk":87001,"th":87007,"da":87011,"he":87020,"hu":87024,"id":87028,"sv":87032,"cs":88594,"lt":89138,"lv":89141,"sl":93739,"hr":94446,"sq":94450,"sr":94454,"be":95712,"is":95716,"pa":95720,"nb":95724,"bn":95728,"as":95732,"gu":95736,"ta":95740,"ml":95744,"vi":95748,"ur":95752,"ne":95756,"fa":95760,"ku":95764,"ps":95768,"nl":97989,"jv":97993,"ceb":97997,"sw":98001,"ms":98005,"hy":98009,"bs":98013,"af":98017,"ky":98021,"uz":98025,"tt":98029,"kk":98033,"mk":98037,"ka":98045,"eu":98049,"mn":98053,"oc":98061,"ca":98065,"an":98069,"cy":98576},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/98041","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=98041"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/98041\/revisions"}],"predecessor-version":[{"id":98043,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/98041\/revisions\/98043"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=98041"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=98041"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=98041"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}