{"id":14055,"date":"2025-08-17T09:04:13","date_gmt":"2025-08-17T07:04:13","guid":{"rendered":"https:\/\/www.mylasertabac.com\/quins-aliments-hauries-de-menjar-per-evitar-guanyar-pes-despres-de-deixar-de-fumar\/"},"modified":"2025-08-17T09:14:11","modified_gmt":"2025-08-17T07:14:11","slug":"quins-aliments-hauries-de-menjar-per-evitar-guanyar-pes-despres-de-deixar-de-fumar","status":"publish","type":"post","link":"https:\/\/www.mylasertabac.com\/ca\/quins-aliments-hauries-de-menjar-per-evitar-guanyar-pes-despres-de-deixar-de-fumar\/","title":{"rendered":"Quins aliments hauries de menjar per evitar guanyar pes despr\u00e9s de deixar de fumar?"},"content":{"rendered":"\n<p><strong>Quins aliments hauries de menjar per evitar guanyar pes despr\u00e9s de deixar de fumar?<\/strong>  Si esteu llegint aix\u00f2, ja heu pres \u2014o esteu a punt de prendre\u2014 la decisi\u00f3 m\u00e9s poderosa per a la vostra salut. Bravo. Despr\u00e9s hi ha el fam\u00f3s &#8220;efecte rebot&#8221;: la gana torna, els sabors s\u00f3n m\u00e9s intensos, els petits aperitius substitueixen el gest de fumar&#8230; El resultat: la b\u00e0scula puja. Bones not\u00edcies: amb els aliments adequats i uns quants m\u00e8todes senzills, podeu <strong>evitar l&#8217;augment de pes<\/strong> i superar la s\u00edndrome d&#8217;abstin\u00e8ncia amb tranquil\u00b7litat.   <\/p>\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image alignleft size-large is-resized\"><a href=\"https:\/\/www.mylasertabac.com\/ca\/els-nostres-centres\/\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"668\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--1024x668.jpg\" alt=\"\" class=\"wp-image-13752\" style=\"width:447px;height:auto\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--1024x668.jpg 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--300x196.jpg 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--768x501.jpg 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici-.jpg 1206w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-heading\">El mecanisme de 30 segons (per a una millor acci\u00f3)<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>La nicotina<\/strong> suprimeix la gana i accelera lleugerament el metabolisme. Quan desapareix, la gana torna, <strong>les ganes de dol\u00e7os<\/strong> augmenten i <strong>l&#8217;oralitat<\/strong> (la necessitat d&#8217;ocupar la boca) busca un substitut. <\/li>\n\n\n\n<li>Les primeres <strong>setmanes<\/strong> s\u00f3n les m\u00e9s delicades: \u00e9s hora d&#8217;organitzar els armaris&#8230; i els plats.<\/li>\n<\/ul>\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Aliments que &#8220;augmenten la sacietat&#8221; per incloure al men\u00fa<\/h2>\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1) Prote\u00efnes magres (sacietat + manteniment muscular)<\/h3>\n\n<p><strong>Ous, pollastre\/gall dindi, tonyina\/sardines, iogurt grec\/skyr, formatge cottage, tofu\/tempeh, llegums.<\/strong><br\/> La prote\u00efna perllonga <strong>la sacietat<\/strong> i estabilitza el sucre en sang. Serviu-la <strong>amb cada \u00e0pat<\/strong> (m\u00e0 oberta \u2248 porci\u00f3): limita les ganes que porten a berenar. <\/p>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2) Fibres de &#8220;volum&#8221; (calories modestes, plat gener\u00f3s)<\/h3>\n\n<p><strong>Verdures verdes, verdures crues cruixents, sopes de verdures, fruites senceres<\/strong> (poma, pera, c\u00edtrics, baies).<br\/> La fibra afegeix <strong>volum<\/strong> per poques calories: sacia, millora la digesti\u00f3 i frena les \u00e0nsies de sucre. Consell: comen\u00e7a el dinar amb <strong>sopa<\/strong> o <strong>amanida<\/strong> \u2192 menja menys del plat principal. <\/p>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">3) Hidrats de carboni amb un \u00edndex gluc\u00e8mic moderat<\/h3>\n\n<p><strong>Quinoa, arr\u00f2s integral, pasta semiintegral, flocs de civada, moniato, pa integral.<\/strong><br\/> Alliberen energia <strong>m\u00e9s lentament<\/strong> i eviten els pics d&#8217;insulina que provoquen&#8230; una altra \u00e0nsia.<\/p>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">4) \u201cGreixos bons\u201d en minidosis<\/h3>\n\n<p><strong>Nous, ametlles, avellanes, alvocat, oli d&#8217;oliva\/colza.<\/strong><br\/> Prolongen la sacietat per\u00f2 s\u00f3n <strong>densos en calories<\/strong> : <strong>un grapat petit<\/strong> de fruits secs (\u2248 20\u201325 g) \u00e9s suficient.<\/p>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">5) Aperitius substitutius per gestos<\/h3>\n\n<p><strong>Bastonets de pastanaga\/cogombre, tom\u00e0quets cherry, crispetes casolanes, iogurt grec natural, pit de gall dindi enrotllat, poma + 1 cullerada sopera de mantega de cacauet, infusions, aigua amb gas i llimona.  <\/strong><br\/>Objectiu: mantenir la m\u00e0 i la boca ocupades <strong>sense<\/strong> caure a les galetes\/llaminadures.<\/p>\n\n<div style=\"height:26px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Llegiu tamb\u00e9: <a href=\"https:\/\/www.mylasertabac.com\/ca\/informacio\/formacio-laser-antitabac-i-addiccio\/\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">Voleu llan\u00e7ar un negoci nou i en creixement, feu la formaci\u00f3 de l\u00e0ser antitabac i convertiu-vos en el l\u00edder del vostre departament&#8230;<\/mark><\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<figure class=\"wp-block-image alignright size-full is-resized\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/Repas-privilegier-lorsquon-arrete-de-fumer.png\" alt=\"\" class=\"wp-image-14044\" style=\"width:394px;height:auto\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/Repas-privilegier-lorsquon-arrete-de-fumer.png 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/Repas-privilegier-lorsquon-arrete-de-fumer-300x300.png 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/Repas-privilegier-lorsquon-arrete-de-fumer-150x150.png 150w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/Repas-privilegier-lorsquon-arrete-de-fumer-768x768.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">Exemple d&#8217;un dia t\u00edpic (simple i realista)<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>Esmorzar<\/strong> : Bol de <strong>skyr<\/strong> + farina de civada + baies, caf\u00e8\/te sense sucre.<\/li>\n\n\n\n<li><strong>Berenar 10 del mat\u00ed<\/strong> : una <strong>poma<\/strong> + 10 ametlles.<\/li>\n\n\n\n<li><strong>Dinar<\/strong> : <strong>sopa<\/strong> de verdures \u2192 <strong>pollastre<\/strong> a la planxa + quinoa + <strong>verdures<\/strong> variades grans; iogurt natural.<\/li>\n\n\n\n<li><strong>Berenar 16:00: formatge<\/strong> <strong>cottage<\/strong> + canyella O crispetes casolanes.<\/li>\n\n\n\n<li><strong>Sopar<\/strong> : <strong>truita<\/strong> d&#8217;herbes + amanida cruixent + <strong>moniato<\/strong> rostit; una <strong>taronja<\/strong> .<\/li>\n\n\n\n<li>Desig (ritual) <strong>de vespre<\/strong> : <strong>infusi\u00f3 d&#8217;herbes<\/strong> + bastonets de verdures crues.<\/li>\n<\/ul>\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Consell per a la gana: Beveu <strong>un got gran d&#8217;aigua<\/strong> 15 minuts abans dels \u00e0pats i <strong>mastegueu-ho lentament<\/strong> (10-12 mastegades per mos). El senyal de sacietat triga entre 15 i 20 minuts a acumular-se. <\/p>\n\n\n\n<div style=\"height:41px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/blockquote>\n\n<h2 class=\"wp-block-heading\">M\u00e8todes concrets per evitar guanyar pes (m\u00e9s enll\u00e0 de la placa)<\/h2>\n\n<ol class=\"wp-block-list\">\n<li><strong>Hidrataci\u00f3 \u201canti\u00e0nsia\u201d<\/strong> : 1,5\u20132 L\/dia (aigua, aigua amb gas, infusions).<\/li>\n\n\n\n<li><strong>Caminada r\u00e0pida de 10 minuts<\/strong> despr\u00e9s dels \u00e0pats: excel\u00b7lent supressor de la gana, estabilitza el sucre en sang.<\/li>\n\n\n\n<li><strong>Dormir<\/strong> : Dormir de 7 a 8 hores. Falta de son \u2191 gana (grelina) i \u2193 sacietat (leptina). <\/li>\n\n\n\n<li><strong>Gesti\u00f3 de l&#8217;estr\u00e8s<\/strong> : Respiraci\u00f3 de 4 a 6 vegades (4 s inhala \/ 6 s exhala) durant 2 a 3 minuts, 3 vegades al dia.<\/li>\n\n\n\n<li><strong>Entorn<\/strong> : No es permeten pastissos a la vista. Deixeu <strong>la fruita<\/strong> i <strong>les verdures crues<\/strong> accessibles; racioneu <strong>els fruits secs<\/strong> amb antelaci\u00f3. <\/li>\n\n\n\n<li><strong>Begudes objectiu<\/strong> : eviteu els refrescos\/alcohols\/&#8221;sucs&#8221; l\u00edquids amb calories que <strong>siguin baixos en nutrients<\/strong> per\u00f2 <strong>pesats<\/strong> .<\/li>\n<\/ol>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h2 class=\"wp-block-heading\">El &#8220;petit c\u00e0lcul&#8221; que motiva<\/h2>\n\n<p>Substituir cada cigarreta per un refrigeri <strong>de 100 kcal<\/strong> s\u00f3n <strong>1.500 kcal\/dia<\/strong> si has fumat 15 cigarretes, o <strong>+10.500 kcal\/setmana<\/strong> , l&#8217;equivalent a <strong>~1,3 kg<\/strong> de greix potencial. Si inverteixes la l\u00f2gica (verdures crues, iogurt, aigua, passejada curta), <strong>neutralitzes aquest excedent<\/strong> sense frustraci\u00f3. <\/p>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h2 class=\"wp-block-heading\">&#8220;Quin menjar hauries de triar al final?&#8221;<\/h2>\n\n<p>Si haguessis de triar nom\u00e9s una <strong>combinaci\u00f3 d&#8217;aliments<\/strong> durant els primers dies:<br\/><strong>Prote\u00efna magra + vegetal volumin\u00f3s + mid\u00f3 integral<\/strong> .<br\/> Exemple: <strong>bol de prote\u00efnes<\/strong> (pit de pollastre\/ous\/tofu) + <strong>verdures cruixents<\/strong> + <strong>quinoa\/civada<\/strong> . Afegeix una <strong>fruita sencera<\/strong> per postres. Comproves: <strong>sacietat<\/strong> , <strong>sucre en sang estable<\/strong> , <strong>gest<\/strong> de satisfacci\u00f3.  <\/p>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<figure class=\"wp-block-image alignleft size-full is-resized\"><img decoding=\"async\" width=\"926\" height=\"439\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2024\/12\/IMG_9034.jpg\" alt=\"\" class=\"wp-image-125\" style=\"width:498px;height:auto\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2024\/12\/IMG_9034.jpg 926w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2024\/12\/IMG_9034-300x142.jpg 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2024\/12\/IMG_9034-768x364.jpg 768w\" sizes=\"(max-width: 926px) 100vw, 926px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">Qu\u00e8 passa si la dieta no \u00e9s suficient? L&#8217;opci\u00f3 de &#8220;ajudes al deslletament&#8221; <\/h2>\n\n<p>Algunes persones necessiten <strong>calmar el desig<\/strong> , l&#8217;estr\u00e8s i els gestos durant les <strong>primeres setmanes<\/strong> . Aqu\u00ed \u00e9s on un m\u00e8tode de suport marca la difer\u00e8ncia. <\/p>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">MyLaserTabac: el suport que ho fa tot m\u00e9s f\u00e0cil<\/h3>\n\n<p>Els nostres centres utilitzen <strong>una estimulaci\u00f3 l\u00e0ser suau<\/strong> (reflexologia <strong>auricular<\/strong> ), dirigida a <strong>punts espec\u00edfics de l&#8217;orella<\/strong> associats amb <strong>el desig<\/strong> , <strong>l&#8217;estr\u00e8s<\/strong> i <strong>la gesti\u00f3 de l&#8217;estat d&#8217;\u00e0nim<\/strong> .<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Sessi\u00f3 ~45 minuts<\/strong> , <strong>sense dolor<\/strong> .<\/li>\n\n\n\n<li>Sensaci\u00f3 freq\u00fcent de <strong>calma<\/strong> despr\u00e9s de la sessi\u00f3, m\u00e9s control sobre <strong>els desitjos<\/strong> .<\/li>\n\n\n\n<li><strong>Assessorament nutricional personalitzat<\/strong> + rutines per estabilitzar el pes durant el proc\u00e9s de deixar de fumar.<\/li>\n<\/ul>\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>La nutrici\u00f3 gestiona el &#8220;qu\u00e8&#8221; i el &#8220;quant&#8221;. El <strong>l\u00e0ser<\/strong> t&#8217;ajuda amb el &#8221; <strong>ho vull&#8230; o no<\/strong> &#8220;. <\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/blockquote>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h2 class=\"wp-block-heading\">En resum (i crida a l&#8217;acci\u00f3)<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>Prioritzar<\/strong> : <strong>prote\u00efnes magres<\/strong> + <strong>fibra<\/strong> (verdures\/fruites senceres) + <strong>hidrats de carboni sencers<\/strong> .<\/li>\n\n\n\n<li><strong>Planifica<\/strong> els teus refrigeris: verdures crues, iogurt grec, fruita sencera, un grapat <strong>mesurat<\/strong> de fruits secs.<\/li>\n\n\n\n<li><strong>Mou-te<\/strong> una mica despr\u00e9s dels \u00e0pats, <strong>hidrata&#8217;t<\/strong> , <strong>dorm<\/strong> prou, respira per calmar l&#8217;estr\u00e8s.<\/li>\n\n\n\n<li>Pots <strong>deixar de fumar sense guanyar pes<\/strong> , sempre que organitzis els teus <strong>plats<\/strong> &#8230; i la teva <strong>vida quotidiana<\/strong> .<\/li>\n<\/ul>\n\n<p><strong>Necessites ajuda per superar les primeres setmanes sense trencar-te?<\/strong><br\/> Demana <strong>cita pr\u00e8via a un centre <a href=\"https:\/\/www.mylasertabac.com\/ca\/\">MyLaserTabac<\/a><\/strong> a prop teu. Una <strong><a href=\"https:\/\/www.mylasertabac.com\/ca\/\">sessi\u00f3 de l\u00e0ser per a les orelles<\/a><\/strong> (aproximadament 45 minuts), <strong>consells nutricionals<\/strong> pr\u00e0ctics i <strong>un seguiment de suport<\/strong> poden marcar la difer\u00e8ncia. Allibera&#8217;t dels cigarrets&#8230; <strong>sense augmentar de pes<\/strong> .  <\/p>\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/\/mlt-verteau.svg\" alt=\"\" class=\"wp-image-13\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Quins aliments hauries de menjar per evitar guanyar pes despr\u00e9s de deixar de fumar? Si esteu llegint aix\u00f2, ja heu pres \u2014o esteu a punt de prendre\u2014 la decisi\u00f3 m\u00e9s poderosa per a la vostra salut. Bravo. Despr\u00e9s hi ha el fam\u00f3s &#8220;efecte rebot&#8221;: la gana torna, els sabors s\u00f3n m\u00e9s intensos, els petits aperitius [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14037,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[159],"tags":[],"class_list":["post-14055","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salut"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Quins aliments hauries de menjar per evitar guanyar pes despr\u00e9s de deixar de fumar?<\/title>\n<meta name=\"description\" content=\"Descobreix quins aliments triar per evitar guanyar pes despr\u00e9s de deixar de fumar. 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