{"id":98069,"date":"2026-07-08T13:27:31","date_gmt":"2026-07-08T12:27:31","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=98069"},"modified":"2026-07-08T13:27:32","modified_gmt":"2026-07-08T12:27:32","slug":"resumen-das-prencipals-recomendacions-2019-de-conchunta-con-consellos-y-detalles-pa-aduyar-a-seguir-las-millor","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=98069&lang=an","title":{"rendered":"Resumen d&#x27;as prencipals recomendacions (2019), de conchunta con consellos y detalles pa aduyar a seguir-las millor:"},"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>Resumen d&#8217;as prencipals recomendacions (2019), de conchunta con consellos y detalles pa aduyar a seguir-las millor:<\/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\">Gu\u00eda prencipal<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 y 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>A lo menos <strong>5 racions per d\u00eda<\/strong> (cada una 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, concheladas u en conserva<\/strong> \u2013 preba d&#8217;aumentar o tuyo 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>No mas d&#8217;un vaso de suco de fruita a o d\u00eda<\/strong> (preferiblement feito con fruita entera).<br><strong>As fruitas ixutas<\/strong> s&#8217;han de consumir <strong>ocasionalment<\/strong>, ya que son ricas en zucre.<br><br>Si ye posible, <strong>trigue fruitas y verduras ecolochicas<\/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 (sin sal)<\/strong> (almendras, avellanas, noces, pistachos&#8230; etc.): \u2192 <strong>1 maneta chicota a o d\u00eda<\/strong><\/mark><\/td><\/tr><tr><td><em><strong><strong>Pan, pasta, roz, semolina, trunfas<\/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 chenta<\/strong><\/strong><br><strong><strong>. <\/strong><\/strong><strong>A lo menos <strong>un producto integral u semintegral per 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\">Si ye posible, <strong>trigue productos de cerials ecolochicos<\/strong>.<br>D&#8217;entre os cerials de desayuno, <strong>nom\u00e1s os cerials integrals sin zucre<\/strong> perteneixen a iste grupo.<\/mark><\/td><\/tr><tr><td><em><strong><strong>Leche, yogur, queso<\/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>Dos porcions per 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 leit<\/strong> = 125 g de yogur = 30 g de queso<\/em><br><\/mark><br><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><em>.<\/em><\/mark> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Recuerda tener en cuenta a leit y o queso ya incluyius en os platos que prepares.<\/mark><br><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><br>A causa d&#8217;os <strong>risgos ligaus a os contaminants (u pollutants)<\/strong>, asegura-te de <strong>variar os productos lactios<\/strong>.<\/mark><\/td><\/tr><tr><td><em><strong>CARNE Y AVIAR, PEIX, UEGOS, LEGUMBRES<\/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 y pollo<\/strong>: preferir o pollo y <strong>no superar (si ye posible) os 500 g de carne por semana<\/strong>.<br><\/strong><br><strong><\/strong><strong><strong><strong>Legumbres<\/strong> (lentellas, chodigas, bisaltos, quinoa, etc.): A lo menos <strong>dos vegadas por semana<\/strong>; pueden reemplazar a carne y l&#8217;au.<\/strong><br><\/strong><br><strong><strong><\/strong><\/strong><strong><strong><strong>Peix y marisco<\/strong>: <strong>dos vegadas por semana<\/strong>, (incluindo-ie <strong>un peix gras<\/strong><\/strong><\/strong>)<strong><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> incluyen: vetiello, toc\u00edn, vetiello, cordero, craba, caballo, verraco, ciervo.<br><br>Si ye posible, <strong>trigue legumbres secas ecolochicas<\/strong>.<br><br>O peix y os mariscos se pueden consumir <strong>frescos, conchelaus u en conserva<\/strong>; varie as especies y as fuents (especialment si se consumen a sob\u00e9n) pa <strong>limitar a exposici\u00f3n a contaminants (u pollutants)<\/strong>.<br><br><strong>Peix gras<\/strong>: arenque, verdel, sardinas, salm\u00f3n&#8230;<\/mark><\/td><\/tr><tr><td><em><strong>Alimentos grasos, dulces y salaus<\/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 y bebidas dulces, alimentos salaus y platos precocinaus con <strong>Nutri-Score D u E<\/strong>: <strong>Limitar o consumo<\/strong>.<\/strong><\/strong><br><strong><br><\/strong><strong><strong><\/strong><\/strong><strong><strong><strong>Carnes procesadas (incluindo o pernil cociu)<\/strong>:<br>limitar o consumo; <strong>no superar os 150 g por semana<\/strong>, y dar preferencia a o pernil cociu.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Iste grupo incluye cerials de desayuno (de fueras d&#8217;os cerials integrals sin zucre), pasteler\u00eda, chicolate, postres lactios, chelaus, lamins, refrescos, sucos de fruita, snacks salaus, etc.<strong><br><\/strong><br>Tami\u00e9n s&#8217;incluyen entre as carnes procesadas: salsichas, bac\u00f3n, lardons, carnes en conserva, pernil secos u crudos.<\/mark><\/td><\/tr><tr><td><em><strong>Aceites, manteca, margarina<\/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>Diario<\/strong>, en cantidaz<br>chicotas u <strong>evitar l&#8217;exceso<\/strong>.<\/strong><\/strong><br>Preferir <strong>os aceites de colza (canola) y de nuez<\/strong> por o suyo conteniu 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 manteca s&#8217;ha de limitar<\/strong> y reservar pa <strong>usar-la cruda u en o pan<\/strong>.<\/mark><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><strong>(Versi\u00f3n orichinal francesa):<\/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>Investigaci\u00f3n d&#8217;o C\u00e1ncer Reino Uniu (Minchar sano y equilibrau): <\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">En iste esquema puede trobar o que se consella minchar en cada chenta pa mantener una dieta equilibrada y saludable:<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Preparando 3 categor\u00edas de productos alimentarios pa cada minchada:<\/strong><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50% de verduras (Mesclar verduras ye una buena ideya y tami\u00e9n fer servir una buena cantidat de verduras verdes: espinais, br\u00f3quil, chodigas, etc.)<\/li>\n\n\n\n<li>25% de Prote\u00edna (Recuerdo: as prote\u00ednas vechetarianas s&#x27;absorben menos que as d&#x27;orichen animal, cal tener-lo en cuenta por si augmentas a tuya actividat)<\/li>\n\n\n\n<li>O 25% d&#x27;os cerials y carbohidratos se pueden alternar en cada chenta (Trigo, roz, trunfa, legumbres, quinoa, trigo sarraceno&#8230;). Mas informaci\u00f3n sobre isto (<a href=\"https:\/\/healthinyourplanet.com\/?p=23\"><em>Vinclo<\/em><\/a>)<br><\/li>\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">No t&#8217;ixublides d&#8217;os &#8220;<strong>Cereals<\/strong>&#8221; en o tuyo plato. (Culturalment puede sonar &#8220;Diferent&#8221; u &#8220;Poc com\u00fan&#8221;) Pero si lo fas, te sentir\u00e1s millor en cheneral. Os cereals proporcionan muitas vitaminas diferents, pero tami\u00e9n aduyan a o transito, a &#8220;Funci\u00f3n hepatica&#8221;, l&#8217;absorci\u00f3n y o peso.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Por eixemplo, <strong>os leg<\/strong>um<strong>inosos secos<\/strong> contienen muita vitamina B. Si prebas de minchar-los dos vegadas por semana, ye muito probable que te percates d&#8217;un buen efecto positivo a escape.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Preba de minchar una gran variedat de vitaminas:<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">O grafico d&#8217;abaixo ye un &#8220;Eixemplo&#8221; d&#8217;o tipo de vitamina asociada a productos alimentarios. Recordando que ye millor minchar con diversidat que con cantidat. Tami\u00e9n cal entender que os productos alimentarios no contienen todas as mesmas menas de vitaminas. Pa mas informaci\u00f3n sobre temas nutricionals, trobar\u00e1 o (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\" target=\"_blank\" rel=\"noreferrer noopener\"><em>enlace<\/em><\/a>) y tami\u00e9n libros de Jean-Marie Bourre (<a href=\"https:\/\/healthinyourplanet.com\/?page_id=502\" target=\"_blank\" rel=\"noreferrer noopener\"><em>enlace<\/em><\/a>).<\/p>\n\n\n\n\n<p class=\"wp-block-paragraph\"><em>Recuerda siempre que os productos alimentarios naturals son millors que os suplementos de vitaminas. (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\" target=\"_blank\" rel=\"noreferrer noopener\">Vinclo<\/a>) Tami\u00e9n, recuerda que o t\u00e9 aumenta o risgo d&#8217;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\">Idealment con un mayor enfasi en as verduras que en as fruitas. (Por eixemplo, se recomiendan tres racions de verduras y dos de fruitas a o d\u00eda, y asinas successivament, pero todas dos son importants&#8230;). <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\">Para cuenta con os fruitos secos, que pueden causar alerchias y afectar o estau d&#x27;animo. <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>Resumen d&#8217;as prencipals recomendacions (2019), de conchunta con consellos y detalles pa aduyar a seguir-las millor: Gu\u00eda prencipal Informaci\u00f3n adicional Frutas y verduras A lo menos 5 racions per d\u00eda (cada una de 80\u2013100 g). En todas as formas: frescas, concheladas u en conserva \u2013 preba d&#8217;aumentar o tuyo consumo.1 No mas d&#8217;un vaso de [&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":1630,"footnotes":"[{\"content\":\"Idealment con un mayor enfasi en as verduras que en as fruitas. (Por eixemplo, se recomiendan tres racions de verduras y dos de fruitas a o d\\u00eda, y asinas successivament, pero todas dos son importants...).\",\"id\":\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\"},{\"content\":\"Para cuenta con os fruitos secos, que pueden causar alerchias y afectar o estau d&#x27;animo.\",\"id\":\"887c6f62-09e6-4951-82bf-89ec3d1eee28\"}]"},"categories":[1630,1590],"tags":[],"class_list":["post-98069","post","type-post","status-publish","format-standard","hentry","category-minchar","category-salut"],"lang":"an","translations":{"an":98069,"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,"gl":98041,"ka":98045,"eu":98049,"mn":98053,"oc":98061,"ca":98065,"cy":98576},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/98069","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=98069"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/98069\/revisions"}],"predecessor-version":[{"id":98071,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/98069\/revisions\/98071"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=98069"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=98069"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=98069"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}