{"id":4128,"date":"2021-04-07T07:45:40","date_gmt":"2021-04-07T05:45:40","guid":{"rendered":"https:\/\/vilardelldigest.com\/blog\/com-influeix-la-salut-intestinal-en-la-qualitat-del-teu-somni\/"},"modified":"2021-04-07T07:45:40","modified_gmt":"2021-04-07T05:45:40","slug":"com-influeix-la-salut-intestinal-en-la-qualitat-del-teu-somni","status":"publish","type":"post","link":"https:\/\/vilardelldigest.com\/ca\/blog\/com-influeix-la-salut-intestinal-en-la-qualitat-del-teu-somni\/","title":{"rendered":"Com influeix la salut intestinal en la qualitat del teu somni?"},"content":{"rendered":"<p><strong>La salut intestinal est\u00e0 <a href=\"https:\/\/www.bbc.com\/mundo\/noticias-45640966\">estretament relacionada amb el nostre cervell<\/a><\/strong>. Per aquest motiu, no \u00e9s d&#8217;estranyar que<strong> la microbiota intestinal tamb\u00e9 pugui influir<\/strong> en els patrons normals de somni, en part <strong>per la capacitat de <a href=\"https:\/\/www.bbc.com\/mundo\/noticias-39333917\">crear serotonina i dopamina.<\/a><\/strong> Per a entendre com influeix la salut intestinal en la qualitat del nostre somni, primer hem d&#8217;entendre com funciona <strong>el nostre tracte intestinal i com est\u00e0 connectat al nostre cervell.<\/strong> <\/p>\n<h2>Com funciona el nostre tracte intestinal?<\/h2>\n<p> <strong>L&#8217;intest\u00ed<\/strong> no sols converteix els aliments en energia i mat\u00e8ria de deixalla, sin\u00f3 que \u00e9s un \u00f2rgan intel\u00b7ligent que<strong> est\u00e0 en constant comunicaci\u00f3 amb el cervell.<\/strong> <strong>El nostre tracte gastrointestinal sol denominar-se el segon cervell<\/strong>, la qual cosa no \u00e9s una sorpresa tenint en compte en tot el que l&#8217;afecta. Tamb\u00e9 alberga el sistema nervi\u00f3s ent\u00e8ric, que est\u00e0 en contacte amb el cervell i el sistema nervi\u00f3s central, ajudant a regular els processos vitals. Aproximadament <strong>un ter\u00e7 del nostre intest\u00ed \u00e9s igual per a tots<\/strong>, mentre que els altres <strong>dos ter\u00e7os s\u00f3n individuals<\/strong>, resultat de la gen\u00e8tica, l&#8217;entorn, la dieta i els antecedents personals. <strong>En el tracte de l&#8217;adult hi ha al voltant de 1.000 tipus diferents de bacteris<\/strong>, la qual cosa <a href=\"https:\/\/www.gutmicrobiotaforhealth.com\/es\/sobre-la-microbiota-intestinal\/\">es coneix com <strong>microbiota intestinal.<\/strong><\/a> <strong>La nostra dieta i l&#8217;entorn en el qual vivim tenen una important influ\u00e8ncia en la composici\u00f3 de nostra microbiota.<\/strong> Els aliments ensucrats i processaments, la falta de fibres, l&#8217;exercici, la hidrataci\u00f3, els antibi\u00f2tics i l&#8217;estr\u00e8s poden tenir un impacte negatiu en la microbiota, per la qual cosa portar una vida saludable \u00e9s essencial per a mantenir-la equilibrada. <\/p>\n<h2>La microbiota i els trastorns del somni<\/h2>\n<p> <strong>Un somni de mala qualitat influeix<\/strong> en la important <strong>labor de les hormones de la fam i la sacietat<\/strong> que regulen la nostra ingesta d&#8217;aliments. <strong><a href=\"https:\/\/www.elespanol.com\/ciencia\/nutricion\/20200316\/dormir-mal-puede-hacerte-engordar-claves-evitarlo\/474452659_0.html\">La connexi\u00f3 entre el somni i l&#8217;apetit<\/a> \u00e9s extremadament important<\/strong>, at\u00e8s que la falta de somni pot desequilibrar el nostre apetit, augmentar les nostres \u00e0nsies de menjar i provocar un augment de pes. Aix\u00f2 es deu al fet que <strong>la falta de somni disminueix el nivell d&#8217;una hormona<\/strong> anomenada leptina, que \u00e9s <strong>responsable de la nostra sensaci\u00f3 de sacietat.<\/strong> <strong>Tamb\u00e9 augmenta el nivell de grelina<\/strong>, una hormona <strong>encarregada de la fam<\/strong>. Aix\u00ed que quan ens falta somni, la leptina no pot controlar o assenyalar quan estem plens, sin\u00f3 que la grelina ens diu que continuem menjant encara m\u00e9s. Aix\u00f2 <strong>ajuda a explicar per qu\u00e8 les persones privades de somni tendeixen a guanyar pes m\u00e9s r\u00e0pid<\/strong> i tenen un major risc d&#8217;obesitat. <strong>La falta de somni tamb\u00e9 impacta en les parts del nostre cervell encarregades del control dels impulsos<\/strong>. Per aix\u00f2, moltes persones que sofreixen de falta de somni afirmen que no poden controlar-se a l&#8217;hora de menjar en exc\u00e9s. Tot aix\u00f2 t\u00e9 <strong>conseq\u00fc\u00e8ncies per al benestar del nostre intest\u00ed i el seu ecosistema.<\/strong> <\/p>\n<h2 class=\"form-control second-textarea\"><span><strong>Com millorar el somni amb una dieta equilibrada<\/h2>\n<p> At\u00e8s que la salut intestinal afecta directament al nostre cervell, no \u00e9s d&#8217;estranyar que <strong>una dieta m\u00e9s saludable pugui ajudar a alleujar els problemes de somni.<\/strong> Procura <strong>afegir m\u00e9s <a href=\"https:\/\/www.saludigestivo.es\/menus-recomendaciones-nutricionales\/menu-rico-fibra\/\">aliments rics en fibr<\/a>a<\/strong> i fermentats <strong>a la teva rutina aliment\u00e0ria<\/strong>, com el iogurt, el quefir i el xucrut. Tamb\u00e9 pots ampliar la gamma d&#8217;aliments que consumeixes per a incloure una mica de xocolata negra, fruita seca i aliments d&#8217;origen vegetal. <\/p>\n<p> Finalment, <strong>intenta evitar els aperitius nocturns<\/strong> i el consum de qualsevol font de calories <strong>unes 2 o 3 hores abans de ficar-te al llit<\/strong>. En el seu lloc, <strong>intenta sopar un menjar sa a primera hora de la nit<\/strong> perqu\u00e8 tinguis <strong>temps de fer la digesti\u00f3<\/strong> abans de ficar-te al llit.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>At\u00e8s que la salut intestinal afecta directament al nostre cervell, no \u00e9s d&#8217;estranyar que una dieta m\u00e9s saludable pugui ajudar a alleujar els problemes de somni.<\/p>\n","protected":false},"author":1,"featured_media":2371,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[171],"tags":[25,185,134],"class_list":["post-4128","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consells-i-habits-de-vida-saludables","tag-blog","tag-habits-saludables","tag-salud-digestiva"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Com influeix la salut intestinal en la qualitat del teu somni? 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