{"id":4066,"date":"2019-12-06T08:55:40","date_gmt":"2019-12-06T06:55:40","guid":{"rendered":"https:\/\/vilardelldigest.com\/blog\/la-fibra-alimentaria-pot-ser-el-teu-millor-aliat-al-nadal\/"},"modified":"2019-12-06T08:55:40","modified_gmt":"2019-12-06T06:55:40","slug":"la-fibra-alimentaria-pot-ser-el-teu-millor-aliat-al-nadal","status":"publish","type":"post","link":"https:\/\/vilardelldigest.com\/ca\/blog\/la-fibra-alimentaria-pot-ser-el-teu-millor-aliat-al-nadal\/","title":{"rendered":"La fibra aliment\u00e0ria pot ser el teu millor aliat al Nadal"},"content":{"rendered":"<p>La fibra \u00e9s un element molt important en una alimentaci\u00f3 sana i juga un paper rellevant en les diferents funcions del sistema digestiu. Actualment, es recomana una ingesta de 20 i 30 grams de fibra diaris, encara que els estudis assenyalen que existeix una ingesta insuficient i per Nadal\u2026 encara pitjor! Aquests dies de festa, substitu\u00efm la fruita per dol\u00e7os, deixem a un costat els llegums, ens saltem l&#8217;esmorzar\u2026 Tot aix\u00f2, repercuteix en el nostre organisme, ja que la fibra \u00e9s fonamental per a evitar el restrenyiment i mantenir la nostra microbiota intestinal equilibrada. <\/p>\n<p><strong>Qu\u00e8 \u00e9s la fibra digestiva?<\/strong><\/p>\n<p> \u00c9s la part comestible de les plantes o hidrats de carboni que \u00e9s resistent a la digesti\u00f3 i absorci\u00f3 en l&#8217;intest\u00ed prim. Promou efectes fisiol\u00f2gics beneficiosos, entre els quals s&#8217;inclouen el laxant, la disminuci\u00f3 del colesterol i\/o de la gluc\u00e8mia. <strong>Tipus de fibra<\/strong> Les fibres s&#8217;han classificat en dos grans grups, encara que des de fa temps s&#8217;inclouen altres classificacions, com la viscositat i fermentabilitat. <\/p>\n<ul>\n<li><strong>Solubles<\/strong>: atreuen l&#8217;aigua i s&#8217;inflen quan entren en contacte amb aquesta. Contribueixen a la disminuci\u00f3 en l&#8217;absorci\u00f3 de sucre o colesterol en l&#8217;aparell digestiu. S\u00f3n degradades amb facilitat per la flora col\u00f3nica, generant \u00e0cids grassos de cadena curta, que estimulen la proliferaci\u00f3 de Lactobacillus, Bifidobacterium i altres microorganismes beneficiosos i limiten el creixement del ritme de les deposicions de microorganismes pat\u00f2gens. Est\u00e0 indicada per a persones que pateixen episodis de restrenyiment i diarrea. Alguns exemples de fibres solubles s\u00f3n: les nous, les llavors, les llenties o les fruites c\u00edtriques.<\/li>\n<\/ul>\n<ul>\n<li><strong>Insolubles:<\/strong> no s\u00f3n solubles a l&#8217;aigua, per\u00f2 l&#8217;absorbeixen i en inflar-se ajuden a millor el pas de la femta per l&#8217;intest\u00ed. Acceleren el pas dels aliments a l&#8217;est\u00f3mac i l&#8217;intest\u00ed, per la qual cosa afavoreixen la motilitat intestinal. Aix\u00f2 \u00e9s pel fet que el tracte digestiu no cont\u00e9 bacteris intestinals que puguin degradar aquest tipus de fibres. Estan indicades per a accelerar el tr\u00e0nsit intestinal en persones que pateixen restrenyiment i flatul\u00e8ncies. Alguns exemples s\u00f3n: llavors, grans i cereals integrals.<\/li>\n<\/ul>\n<p> <strong>Trucs per a qu\u00e8 no t&#8217;oblidis de la fibra aquest Nadal<\/strong> L&#8217;escassetat en el consum de fibres pot ser perjudicial per al teu organisme, per la qual cosa et deixem alguns trucs per a que no t&#8217;oblidis de la fibra al Nadal. <\/p>\n<ul>\n<li><strong>Afegeix color als teus plats amb fruites i verdures.<\/strong> No fa falta que t&#8217;oblidis dels dol\u00e7os, simplement que incorporis fruites i verdures al teu men\u00fa nadalenc. Per qu\u00e8 no una amanida de fruites per al teu sopar de la Nit de Nadal o el menjar de Nadal?<\/li>\n<\/ul>\n<ul>\n<li><strong>Incorpora algun plat amb llegums.<\/strong> Hi ha moltes receptes que s\u00f3n delicioses i t&#8217;aporten tota la fibra de les llegums. Per exemple, unes fabes amb clo\u00efsses o un <span><a href=\"https:\/\/www.conasi.eu\/blog\/recetas\/tartar-vegetariano-de-lentejas-y-aguacate\/\">tartar de llenties, tom\u00e0quet i alvocat.<\/a><\/span><\/li>\n<\/ul>\n<ul>\n<li><strong>Fes \u00fas dels fruits secs.<\/strong> Pots fer algunes postres saludables i casolanes que incorporin fruits secs. Una bona idea \u00e9s un <span><a href=\"https:\/\/rxfitmeal.com\/brownie-chocolate-saludable-mas-buena-mundo\/\">brownie de xocolata negra +85% i nous<\/a>.<\/span><\/li>\n<\/ul>\n<ul>\n<li><strong>No t&#8217;oblidis de l&#8217;esmorzar.<\/strong> Afegeix cereals o civada al teu esmorzar i no t&#8217;oblidis de realitzar els 5 \u00e0pats del dia, ja que pot contribuir a un mal funcionament del teu sistema digestiu.<\/li>\n<\/ul>\n<p> Descobreix un exemple de men\u00fa ideal per a cuidar la teva salut digestiva aquest Nadal.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La fibra \u00e9s un element molt important d&#8217;una alimentaci\u00f3 sana i juga un paper rellevant en les diferents funcions del sistema digestiu.<\/p>\n","protected":false},"author":1,"featured_media":3326,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[174],"tags":[25,185,130,134],"class_list":["post-4066","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-restrenyiment","tag-blog","tag-habits-saludables","tag-nutricion","tag-salud-digestiva"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - 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