{"id":1162,"date":"2022-01-18T08:30:00","date_gmt":"2022-01-18T07:30:00","guid":{"rendered":"https:\/\/www.celiacscatalunya.org\/blog\/?p=1162"},"modified":"2022-01-19T13:39:26","modified_gmt":"2022-01-19T12:39:26","slug":"petits-passos-i-canvis-per-a-un-esmorzar-mes-saludable","status":"publish","type":"post","link":"https:\/\/www.celiacscatalunya.org\/blog\/petits-passos-i-canvis-per-a-un-esmorzar-mes-saludable\/","title":{"rendered":"Petits passos i canvis per a un esmorzar m\u00e9s saludable"},"content":{"rendered":"\n<p>Comen\u00e7a un nou dia ple de reptes per a grans i petits, obrim el rebost i la pregunta que sovint ens fem \u00e9s, qu\u00e8 esmorzo avui?<\/p>\n<p>El nostre ritme de vida accelerat i la falta de temps i de coneixement d\u2019opcions sense gluten pot convertir-ho en un trencaclosques. Avui et demostrarem que hi ha vida m\u00e9s enll\u00e0 de la torrada amb mantega o amb embotit i et donarem algunes propostes d\u2019esmorzars saludables, nutritives i diferents.<\/p>\n<p><span style=\"font-size: 20px;\"><strong>\u00c9s l\u2019esmorzar l\u2019\u00e0pat m\u00e9s important del dia?<\/strong><\/span><\/p>\n<p>No, la clau \u00e9s escollir aliments saludables, sigui el moment del dia que sigui. De fet, \u00e9s precisament a l&#8217;esmorzar on cometem m\u00e9s errors, ja que tenim molt integrats certs patrons equivocats. Per exemple, prenem molt sucre i farines refinades procedents de galetes, brioixeria i cereals de capsa ensucrats.<\/p>\n<blockquote>\n<p><em>L&#8217;esmorzar no \u00e9s l&#8217;\u00e0pat m\u00e9s important del dia. La clau \u00e9s escollir aliments saludables, sigui el moment del dia que sigui.<\/em><\/p>\n<\/blockquote>\n<p><span style=\"font-size: 20px;\"><strong>Quins petits canvis podem fer per a millorar l\u2019esmorzar?<\/strong><\/span><\/p>\n<ul>\n<li>Canviar els cereals de capsa ensucrats per granola, muesli, flocs de blat de moro i civada sense gluten i sense sucre. Arr\u00f2s, mill i quinoa inflats. Preparacions amb farines d\u2019aquests cereals com crepes, pancakes, blinis, crackers, galetes i cremes.<\/li>\n<\/ul>\n<p><em>Consell: Prioritza el consum de teff, amarant, civada sense gluten, quinoa i mill en comptes del blat de moro i arr\u00f2s, ja que ens aporten m\u00e9s vitamines del grup B i fibra, nutrients cr\u00edtics per a les persones amb\u00a0 celiaquia.<\/em><\/p>\n<blockquote>\n<p><em>Prioritza el consum de teff, amarant, civada sense gluten, quinoa i mill.<\/em><\/p>\n<\/blockquote>\n<p><img data-attachment-id=\"1164\" data-permalink=\"https:\/\/www.celiacscatalunya.org\/blog\/petits-passos-i-canvis-per-a-un-esmorzar-mes-saludable\/esmorzar-sa\/\" data-orig-file=\"https:\/\/i2.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa.png?fit=1511%2C1003&amp;ssl=1\" data-orig-size=\"1511,1003\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"esmorzar-sa\" data-image-description=\"\" data-medium-file=\"https:\/\/i2.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa.png?fit=300%2C199&amp;ssl=1\" data-large-file=\"https:\/\/i2.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa.png?fit=616%2C409&amp;ssl=1\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1164 alignnone\" src=\"https:\/\/i2.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa.png?resize=616%2C409&#038;ssl=1\" alt=\"\" width=\"616\" height=\"409\" srcset=\"https:\/\/i2.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa.png?w=1511&amp;ssl=1 1511w, https:\/\/i2.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa.png?resize=300%2C199&amp;ssl=1 300w, https:\/\/i2.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa.png?resize=1024%2C680&amp;ssl=1 1024w, https:\/\/i2.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa.png?resize=768%2C510&amp;ssl=1 768w, https:\/\/i2.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa.png?resize=816%2C542&amp;ssl=1 816w, https:\/\/i2.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa.png?w=1232&amp;ssl=1 1232w\" sizes=\"(max-width: 616px) 100vw, 616px\" data-recalc-dims=\"1\" \/><\/p>\n<ul>\n<li>Canviar la brioixeria per torrades de pa sense gluten, preferiblement integral.<\/li>\n<\/ul>\n<p>Amb qu\u00e8 podem acompanyar el pa que no sigui embotit? Amb oli d\u2019oliva, alvocat, rodanxes de fruita i canyella, pl\u00e0tan xafat, tahina, pat\u00e9s vegetals casolans i cremes de fruits secs sense sucre. Al mercat en trobem de cacauet, ametlla, avellana, pistatxo, anacard i tamb\u00e9 les podem fer casolanes. S\u00f3n riques en Zinc, Ferro, Seleni i fibra, essencial per al manteniment d\u2019una microbiota saludable (<a href=\"https:\/\/www.celiacscatalunya.org\/blog\/2020\/03\/05\/quina-relacio-te-la-microbiota-intestinal-amb-la-celiaquia\/\">saber-ne m\u00e9s en aquest article<\/a>).<\/p>\n<p><img data-attachment-id=\"1163\" data-permalink=\"https:\/\/www.celiacscatalunya.org\/blog\/petits-passos-i-canvis-per-a-un-esmorzar-mes-saludable\/esmorzar-sa-sense-gluten\/\" data-orig-file=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa-sense-gluten.png?fit=1665%2C995&amp;ssl=1\" data-orig-size=\"1665,995\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"esmorzar-sa-sense-gluten\" data-image-description=\"\" data-medium-file=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa-sense-gluten.png?fit=300%2C179&amp;ssl=1\" data-large-file=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa-sense-gluten.png?fit=616%2C368&amp;ssl=1\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1163\" src=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa-sense-gluten.png?resize=616%2C368&#038;ssl=1\" alt=\"\" width=\"616\" height=\"368\" srcset=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa-sense-gluten.png?w=1665&amp;ssl=1 1665w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa-sense-gluten.png?resize=300%2C179&amp;ssl=1 300w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa-sense-gluten.png?resize=1024%2C612&amp;ssl=1 1024w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa-sense-gluten.png?resize=768%2C459&amp;ssl=1 768w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa-sense-gluten.png?resize=1536%2C918&amp;ssl=1 1536w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa-sense-gluten.png?resize=816%2C488&amp;ssl=1 816w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa-sense-gluten.png?w=1232&amp;ssl=1 1232w\" sizes=\"(max-width: 616px) 100vw, 616px\" data-recalc-dims=\"1\" \/><\/p>\n<p><em>Consell: Per a guanyar temps, les cremes de fruits secs i pat\u00e9s vegetals casolans es poden guardar a la nevera o b\u00e9 congelar en porcions si les volem conservar m\u00e9s temps.<\/em><\/p>\n<ul>\n<li>Canviar els sucs de fruita per la pe\u00e7a de fruita sencera o en batut.<\/li>\n<\/ul>\n<p><img data-attachment-id=\"1165\" data-permalink=\"https:\/\/www.celiacscatalunya.org\/blog\/petits-passos-i-canvis-per-a-un-esmorzar-mes-saludable\/fruita-sencera\/\" data-orig-file=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/fruita-sencera.png?fit=1508%2C1003&amp;ssl=1\" data-orig-size=\"1508,1003\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"fruita sencera\" data-image-description=\"\" data-medium-file=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/fruita-sencera.png?fit=300%2C200&amp;ssl=1\" data-large-file=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/fruita-sencera.png?fit=616%2C410&amp;ssl=1\" decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-1165\" src=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/fruita-sencera.png?resize=616%2C410&#038;ssl=1\" alt=\"\" width=\"616\" height=\"410\" srcset=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/fruita-sencera.png?w=1508&amp;ssl=1 1508w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/fruita-sencera.png?resize=300%2C200&amp;ssl=1 300w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/fruita-sencera.png?resize=1024%2C681&amp;ssl=1 1024w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/fruita-sencera.png?resize=768%2C511&amp;ssl=1 768w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/fruita-sencera.png?resize=816%2C543&amp;ssl=1 816w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/fruita-sencera.png?w=1232&amp;ssl=1 1232w\" sizes=\"(max-width: 616px) 100vw, 616px\" data-recalc-dims=\"1\" \/><\/p>\n<ul>\n<li>Canviar les melmelades per compota de fruita sense sucre (de poma, pera, maduixes, etc).<\/li>\n<\/ul>\n<p><img data-attachment-id=\"1166\" data-permalink=\"https:\/\/www.celiacscatalunya.org\/blog\/petits-passos-i-canvis-per-a-un-esmorzar-mes-saludable\/compota-poma\/\" data-orig-file=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/compota-poma.png?fit=1509%2C1001&amp;ssl=1\" data-orig-size=\"1509,1001\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"compota poma\" data-image-description=\"\" data-medium-file=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/compota-poma.png?fit=300%2C199&amp;ssl=1\" data-large-file=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/compota-poma.png?fit=616%2C408&amp;ssl=1\" decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-1166\" src=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/compota-poma.png?resize=616%2C409&#038;ssl=1\" alt=\"\" width=\"616\" height=\"409\" srcset=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/compota-poma.png?w=1509&amp;ssl=1 1509w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/compota-poma.png?resize=300%2C199&amp;ssl=1 300w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/compota-poma.png?resize=1024%2C679&amp;ssl=1 1024w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/compota-poma.png?resize=768%2C509&amp;ssl=1 768w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/compota-poma.png?resize=816%2C541&amp;ssl=1 816w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/compota-poma.png?w=1232&amp;ssl=1 1232w\" sizes=\"(max-width: 616px) 100vw, 616px\" data-recalc-dims=\"1\" \/><\/p>\n<ul>\n<li>Canviar els lactis ensucrats i rics en greixos saturats com ara batuts, iogurt de sabors i formatges en porcions tipus \u201c<em>quesitos\u201d<\/em> per batuts casolans fets a partir de fruita sencera i llet o beguda vegetal sense gluten, formatge fresc, mat\u00f3, formatges semi de qualitat, quefir, quefir de coco i d\u2019aigua.<\/li>\n<\/ul>\n<p><img data-attachment-id=\"1168\" data-permalink=\"https:\/\/www.celiacscatalunya.org\/blog\/petits-passos-i-canvis-per-a-un-esmorzar-mes-saludable\/formatge-fresc\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/formatge-fresc.png?fit=1465%2C1001&amp;ssl=1\" data-orig-size=\"1465,1001\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"formatge-fresc\" data-image-description=\"\" data-medium-file=\"https:\/\/i0.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/formatge-fresc.png?fit=300%2C205&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/formatge-fresc.png?fit=616%2C421&amp;ssl=1\" decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-1168\" src=\"https:\/\/i0.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/formatge-fresc.png?resize=616%2C421&#038;ssl=1\" alt=\"\" width=\"616\" height=\"421\" srcset=\"https:\/\/i0.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/formatge-fresc.png?w=1465&amp;ssl=1 1465w, https:\/\/i0.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/formatge-fresc.png?resize=300%2C205&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/formatge-fresc.png?resize=1024%2C700&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/formatge-fresc.png?resize=768%2C525&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/formatge-fresc.png?resize=816%2C558&amp;ssl=1 816w, https:\/\/i0.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/formatge-fresc.png?w=1232&amp;ssl=1 1232w\" sizes=\"(max-width: 616px) 100vw, 616px\" data-recalc-dims=\"1\" \/><\/p>\n<p>Els lactis s\u00f3n rics en Calci, Vitamina D i prote\u00efnes d\u2019alt valor biol\u00f2gic, essencials per a la regeneraci\u00f3 del teixit intestinal quan existeix atr\u00f2fia de les vellositats intestinals. (en cas de ser intolerants a la lactosa caldr\u00e0 triar la seva versi\u00f3 sense lactosa).<\/p>\n<ul>\n<li>Canviar el cacau ensucrat per cacau pur (si no s\u2019est\u00e0 acostumat al seu saber, el de 70% ens pot ajudar en la transici\u00f3), canyella, caf\u00e8, infusions o prendre la llet sola.<\/li>\n<\/ul>\n<p><img data-attachment-id=\"1167\" data-permalink=\"https:\/\/www.celiacscatalunya.org\/blog\/petits-passos-i-canvis-per-a-un-esmorzar-mes-saludable\/xocolata-negra\/\" data-orig-file=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/xocolata-negra.png?fit=1503%2C995&amp;ssl=1\" data-orig-size=\"1503,995\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"xocolata negra\" data-image-description=\"\" data-medium-file=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/xocolata-negra.png?fit=300%2C199&amp;ssl=1\" data-large-file=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/xocolata-negra.png?fit=616%2C408&amp;ssl=1\" decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-1167\" src=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/xocolata-negra.png?resize=616%2C408&#038;ssl=1\" alt=\"\" width=\"616\" height=\"408\" srcset=\"https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/xocolata-negra.png?w=1503&amp;ssl=1 1503w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/xocolata-negra.png?resize=300%2C199&amp;ssl=1 300w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/xocolata-negra.png?resize=1024%2C678&amp;ssl=1 1024w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/xocolata-negra.png?resize=768%2C508&amp;ssl=1 768w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/xocolata-negra.png?resize=816%2C540&amp;ssl=1 816w, https:\/\/i1.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/xocolata-negra.png?w=1232&amp;ssl=1 1232w\" sizes=\"(max-width: 616px) 100vw, 616px\" data-recalc-dims=\"1\" \/><\/p>\n<p><span style=\"font-size: 20px;\"><strong>Altres aliats i com podem preparar-los<\/strong><\/span><\/p>\n<ul>\n<li><strong>Fruita i verdures<\/strong>: totes, prioritzant les de temporada i locals. Es pot menjar sencera, en un batut, compota o fer melmelada casolana utilitzant llavors de xia com a espessant. Ens aportaran Vitamina C, \u00e0cid f\u00f2lic i polifenols.<\/li>\n<li><strong>Fruits secs i llavors<\/strong>: Fruits secs torrats o al natural. Llavors en crema com tahina, m\u00f2ltes o hidratades.<\/li>\n<li><strong>Fruita seca:<\/strong> orellanes, d\u00e0tils, prunes, figues i passes.<\/li>\n<\/ul>\n<p>Excel\u00b7lent font de prote\u00efnes d\u2019alt valor biol\u00f2gic s\u00f3n:<\/p>\n<ul>\n<li><strong>Llegums<\/strong>: en forma de pat\u00e9s.<\/li>\n<li><strong>Ous<\/strong>: en forma de truita, remenats, a la planxa, bullits, passats per aigua, poch\u00e8e.<\/li>\n<li><strong>Peix<\/strong>: conserves de peix al natural en oli d\u2019oliva, salm\u00f3 fumat. Ens poden servir per preparar pat\u00e9s.<\/li>\n<\/ul>\n<p><span style=\"font-size: 20px;\"><strong>21 idees d\u2019esmorzars sans<\/strong><\/span><\/p>\n<p><strong>1.<\/strong> Porridge de civada sense gluten amb poma i pl\u00e0tan. Recepta al blog BuenoSinGluten en aquest <a href=\"https:\/\/buenosingluten.com\/porridge-sin-gluten\/\">enlla\u00e7<\/a>.<\/p>\n<p><strong>2.<\/strong> Porridge de teff amb una nou de mantega.<\/p>\n<p><strong>3.<\/strong> Porridge de pastanaga amb coco (flocs de civada sense gluten, beguda vegetal, coco i pastanaga ratllats i canyella).<\/p>\n<p><strong>4.<\/strong> Pudding de chia, gerds i fruits secs.<\/p>\n<p><strong>5.<\/strong> Torrada de pa sense gluten amb <a href=\"https:\/\/buenosingluten.com\/hummus-sin-gluten\/\">hummus<\/a> de cigr\u00f3. Altres hummus: hummus de pebrot i alberg\u00ednia, hummus d\u2019alvocat, remolatxa, d\u2019alf\u00e0brega, etc.<\/p>\n<p><strong>6.<\/strong> Torrada de pa sense gluten amb tom\u00e0quet ratllat m\u00e9s caf\u00e8 amb llet o beguda vegetal.<\/p>\n<p><strong>7.<\/strong> Entrepanet amb pat\u00e9 de tonyina, olives i alvocat. El pat\u00e9 de tonyina es prepara triturant la tonyina en conserva al natural escorreguda, una mica d\u2019oli d\u2019oliva, sal i un pessic de pebre. Es pot reservar a la nevera entre 2 i 3 dies i als petits de la casa de segur que els hi encanta.<\/p>\n<p><strong>8.<\/strong> Entrepanet amb enciam, ou bullit i olives. L\u2019ou es pot deixar bullit i refrigerat a la nevera la nit d\u2019abans.<\/p>\n<p><strong>9.<\/strong> Torrada de pa sense gluten integral amb mig alvocat i ou a la planxa o poch\u00e8e.<\/p>\n<p><strong>10.<\/strong> Sandwich amb crema de cacauets sense sucre i una pe\u00e7a de fruita.<\/p>\n<p><strong>11.<\/strong> Torrada amb xocolata m\u00ednim 70% cacau esmicolada i ratlladura de taronja.<\/p>\n<p><strong>12.<\/strong> Truita francesa i fruita.<\/p>\n<p><strong>13.<\/strong> Iogurt amb pl\u00e0tan i nous.<\/p>\n<p><strong>14.<\/strong> Mat\u00f3 amb fruits secs i una mica de tahini.<\/p>\n<p><strong>15.<\/strong> Bol de llet o beguda vegetal amb quinoa inflada i fruita.<\/p>\n<p><strong>16.<\/strong> Batut de maduixa, pl\u00e0tan i iogurt. Al Blog La Glutoniana ens presenta la seva recepta en aquest <a href=\"http:\/\/glutoniana.com\/2015\/06\/09\/batido-de-yogur-fresones-y-platano\/\">enlla\u00e7<\/a>.<\/p>\n<p><strong>17.<\/strong> Batut de cacau, llet, pl\u00e0tan, crema de cacauet i cacau en pols.<\/p>\n<p><strong>18.<\/strong> Batut de pera, llet i flocs de civada sense gluten.<\/p>\n<p><strong>19. <\/strong><em>Tortitas<\/em> sense farina, pl\u00e0tan i una pe\u00e7a de fruita. La massa es fa simplement xafant el pl\u00e0tan i barrejant-lo amb l\u2019ou, afegir canyella, remenar i a la paella!<\/p>\n<p><strong>20.<\/strong> Ventalls de civada. Massa a base d\u2019ou, flocs de civada sense gluten, beguda vegetal sense gluten, una mica de cacau pur en pols i suc de taronja. Una vegada fetes les creps de mida petita, doblegar per la meitat dos cops i ja tenim els ventalls!<\/p>\n<p><strong>21.<\/strong> Fruits secs i xocolata m\u00ednim 70% cacau sense gluten.<\/p>\n<p>Si t&#8217;interessa con\u00e8ixer les receptes de les preparacions anteriors, c<a href=\"info@celiacscatalunya.org\" target=\"_blank\" rel=\"noopener noreferrer\">ontacta amb l\u2019Associaci\u00f3.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Comen\u00e7a un nou dia ple de reptes per a grans i petits, obrim el rebost i la pregunta que sovint ens fem \u00e9s, qu\u00e8 esmorzo avui? El nostre ritme de vida accelerat i la falta de temps i de coneixement d\u2019opcions sense gluten pot convertir-ho en un trencaclosques. Avui et demostrarem que hi ha vida [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":1170,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","jetpack_publicize_message":""},"categories":[57],"tags":[111],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.celiacscatalunya.org\/blog\/wp-content\/uploads\/2022\/01\/esmorzar-sa-sense-gluten-1.png?fit=1665%2C995&ssl=1","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p9jMUf-iK","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/www.celiacscatalunya.org\/blog\/wp-json\/wp\/v2\/posts\/1162"}],"collection":[{"href":"https:\/\/www.celiacscatalunya.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.celiacscatalunya.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.celiacscatalunya.org\/blog\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.celiacscatalunya.org\/blog\/wp-json\/wp\/v2\/comments?post=1162"}],"version-history":[{"count":10,"href":"https:\/\/www.celiacscatalunya.org\/blog\/wp-json\/wp\/v2\/posts\/1162\/revisions"}],"predecessor-version":[{"id":1465,"href":"https:\/\/www.celiacscatalunya.org\/blog\/wp-json\/wp\/v2\/posts\/1162\/revisions\/1465"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.celiacscatalunya.org\/blog\/wp-json\/wp\/v2\/media\/1170"}],"wp:attachment":[{"href":"https:\/\/www.celiacscatalunya.org\/blog\/wp-json\/wp\/v2\/media?parent=1162"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.celiacscatalunya.org\/blog\/wp-json\/wp\/v2\/categories?post=1162"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.celiacscatalunya.org\/blog\/wp-json\/wp\/v2\/tags?post=1162"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}