{"id":9917,"date":"2023-11-06T09:00:00","date_gmt":"2023-11-06T08:00:00","guid":{"rendered":"https:\/\/vilardelldigest.com\/?p=9917"},"modified":"2024-06-25T15:02:28","modified_gmt":"2024-06-25T14:02:28","slug":"fructooligosacarids","status":"publish","type":"post","link":"https:\/\/vilardelldigest.com\/ca\/blog\/fructooligosacarids\/","title":{"rendered":"Fructooligosac\u00e0rids: qu\u00e8 s\u00f3n i com ajuden a l’intest\u00ed"},"content":{"rendered":"\n

El terme \u00abfructooligosac\u00e0rids<\/strong>\u00bb et sembla un embarbussament? Des de Vilardell Digest volem explicar-te tot el que has de saber per a familiaritzar-te amb ell i aprofitar els seus beneficis.<\/p>\n\n\n\n

Els fructooligosac\u00e0rids<\/span>, tamb\u00e9 coneguts com \u00abFOS\u00bb, s\u00f3n una fibra soluble<\/strong> present de manera natural en alguns aliments. En aquesta entrada, t’expliquem com els fructooligosac\u00e0rids<\/span> poden ajudar a la teva salut i especialment al teu intest\u00ed<\/strong>. No t’ho perdis!<\/p>\n\n\n\n

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Qu\u00e8 s\u00f3n els fructooligosac\u00e0rids?<\/strong><\/h2>\n\n\n\n
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En primer lloc, els fructooligosac\u00e0rids<\/span> (FOS) s\u00f3n un tipus de fibra soluble<\/strong>, formada per sucres vegetals, present en moltes fruites i verdures<\/strong>.<\/p>\n\n\n\n

Els fructooligosac\u00e0rids<\/span> passen a trav\u00e9s de l’est\u00f3mac i l’intest\u00ed prim sense ser digerits<\/strong>. De fet, els FOS arriben intactes al c\u00f2lon, on es converteixen en l’aliment dels bacteris bons de l’intest\u00ed gros. Aix\u00f2 ajuda al creixement dels bacteris beneficiosos<\/strong>, per la qual cosa tenen un efecte prebi\u00f2tic<\/strong>.<\/p>\n\n\n\n

En segon lloc, el seu lleuger sabor dol\u00e7 converteix als fructooligosac\u00e0rids<\/span> en una alternativa als edulcorants<\/strong>. Aquesta opci\u00f3 aporta menys calories<\/strong> que el sucre i, a m\u00e9s, no provoca pics de glucosa<\/strong> en sang.<\/p>\n\n\n\n

En tercer lloc, la millor manera d’incorporar els fructooligosac\u00e0rids en la teva dieta \u00e9s seguir una dieta variada i rica en els aliments que els contenen.<\/p>\n\n\n\n

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Beneficis i propietats dels fructooligosac\u00e0rids<\/strong><\/h2>\n\n\n\n
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Gr\u00e0cies al seu efecte prebi\u00f2tic, els FOS promouen el creixement dels bacteris beneficiosos naturalment presents en la microbiota intestinal. Per aquest motiu, els fructooligosac\u00e0rids<\/span> s’utilitzen per a millorar el restrenyiment<\/strong>, l’obesitat<\/strong>, la diabetis<\/strong>, la diarrea del viatger<\/strong><\/a>, el colesterol alt<\/strong> i moltes altres afeccions.<\/p>\n\n\n\n

Aix\u00ed doncs, el consum de fructooligosac\u00e0rids t\u00e9 molts beneficis, entre els quals destaquen:<\/p>\n\n\n\n

<\/div>\n\n\n\n

1. Millorar el restrenyiment<\/strong><\/h3>\n\n\n\n

El consum de FOS (un tipus de fibra soluble) afavoreix la retenci\u00f3 d’aigua en els intestins i l’increment del volum de la femta. D’aquesta manera, es genera un efecte laxant que provoca un augment en la freq\u00fc\u00e8ncia d’evacuaci\u00f3<\/strong>. Aix\u00ed, els fructooligosac\u00e0rids<\/span> ajuden a reduir el restrenyiment<\/a>.<\/p>\n\n\n\n

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2. Evitar problemes digestius <\/strong><\/h3>\n\n\n\n

D’altra banda, s’ha demostrat que augmentar els nivells de fibra soluble<\/a> en la dieta amb el consum de fructooligosac\u00e0rids<\/span> ajuda a evitar uns certs problemes digestius<\/strong>, com les males digestions<\/strong>.<\/p>\n\n\n\n

Aquest efecte es deu, en part, al fet que els FOS alimenten als bacteris bons del c\u00f2lon, que estan directament implicats en la funci\u00f3 digestiva.<\/p>\n\n\n\n

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Per aquesta ra\u00f3, si busques una alternativa natural per a sentir-te lleugera en les teves digestions, et recomanem Vilardell Digest Digesben<\/span><\/strong><\/a>. La seva composici\u00f3 inclou fructooligosac\u00e0rids<\/strong> per a facilitar la digesti\u00f3 i estimular el creixement de la microbiota intestinal ben\u00e8fica (efecte prebi\u00f2tic). A m\u00e9s, incorpora altres ingredients naturals<\/strong> com la camamilla, el fonoll i la menta.<\/p>\n\n\n\n

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DESCOBREIX VILARDELL DIGEST DIGESBEN!\u00a0<\/strong><\/a><\/div>\n\n\n\n
ON COMPRAR<\/strong><\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n
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\"Vilardell<\/figure>\n<\/div>\n<\/div>\n\n\n\n
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3. Disminuir els nivells de colesterol<\/strong><\/h3>\n\n\n\n

Tamb\u00e9 s’ha demostrat que els fructooligosac\u00e0rids<\/span> poden reduir els nivells de colesterol<\/strong> i ajudar a mantenir un pes saludable<\/strong>.<\/p>\n\n\n\n

En altres termes, la ingesta de fructooligosac\u00e0rids<\/span> pot tenir un efecte benefici\u00f3s sobre el metabolisme dels l\u00edpids<\/strong> (greixos) i la regulaci\u00f3 dels nivells de colesterol. Per tant, el consum de fructooligosac\u00e0rids<\/span> en les dietes pot ser una estrat\u00e8gia per a reduir el colesterol i evitar tant el sobrep\u00e8s com l’obesitat<\/strong>.<\/p>\n\n\n\n

No obstant aix\u00f2, des de Vilardell Digest recomanem seguir sempre un estil de vida saludable per a poder aprofitar tots els beneficis dels fructooligosac\u00e0rids<\/span><\/strong>. Per a aix\u00f2, \u00e9s fonamental practicar exercici f\u00edsic de manera regular, evitar l’estr\u00e8s i seguir una dieta saludable, entre altres.<\/p>\n\n\n\n

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4. Equilibrar el sucre en sang<\/strong><\/h3>\n\n\n\n

Finalment, diversos estudis tamb\u00e9 assenyalen la capacitat potencial dels fructooligosac\u00e0rids<\/span> per a reduir el sucre en sang<\/strong>. De fet, aquests estudis esmenten una correlaci\u00f3 positiva entre la ingesta de FOS i la disminuci\u00f3 dels nivells de glucosa. A m\u00e9s, el consum de FOS tamb\u00e9 sembla estimular la secreci\u00f3 d’insulina en el p\u00e0ncrees<\/strong>.<\/p>\n\n\n\n

Ara que ja saps els efectes positius dels fructooligosac\u00e0rids<\/span> per a la teva salut i benestar digestiu, et mostrem com pots incloure’ls en el teu men\u00fa setmanal<\/strong>.<\/p>\n\n\n\n

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En quins aliments es poden trobar fructooligosac\u00e0rids<\/span>?<\/strong><\/h2>\n\n\n\n
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Al cap i a la fi, consumir aliments rics en fructooligosac\u00e0rids pot ser la millor manera d’obtenir els seus m\u00faltiples beneficis per a la salut. Aqu\u00ed et deixem una varietat d’opcions!<\/p>\n\n\n\n

Fruites, verdures i plantes amb fructooligosac\u00e0rids<\/strong><\/h3>\n\n\n\n
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\"Achicoria<\/td> Xicoira<\/td><\/tr>
\"Agave<\/td>Atzavara<\/td><\/tr>
\"Alcachofa<\/td>Carxofa<\/td><\/tr>
\"Ajo<\/td>All<\/td><\/tr>
\"Cebolla<\/td>Ceba<\/td><\/tr>
\"Esp\u00e1rragos<\/td>Esp\u00e0rrecs<\/td><\/tr>
\"Pl\u00e1tanos<\/td>Pl\u00e0tans<\/td><\/tr>
\"Puerros\"<\/td>Porros<\/td><\/tr>
\"Ra\u00edz<\/td>Arrel de Yac\u00f3n (un tubercle amb aspecte similar al moniato)<\/td><\/tr><\/tbody><\/table><\/figure>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n

Altres maneres de consumir fructooligosac\u00e0rids<\/span><\/strong><\/p>\n\n\n\n

<\/div>\n\n\n\n

–<\/strong> En xarop<\/strong><\/p>\n\n\n\n

En concret, alguns tipus de fructooligosac\u00e0rids<\/span> es descomponen i es converteixen en un suc ensucrat<\/strong>, com el xarop d’arrel de yac\u00f3n<\/span> i el xarop d’atzavara blava. Aquests xarops poden diluir-se en aigua<\/strong> i prendre’s com a suplement o poden afegir-se com a edulcorant<\/strong> a receptes d’aliments i begudes.<\/p>\n\n\n\n

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<\/p>\n\n\n\n

– En pols <\/strong><\/p>\n\n\n\n

En realitat, l’arrel de xicoira<\/strong> molta \u00e9s l’exemple m\u00e9s com\u00fa d’aliment amb fructooligosac\u00e0rids<\/span> en pols i s’utilitza habitualment com a alternativa al caf\u00e8<\/strong>. Barrejant una cullerada en aigua calenta s’obt\u00e9 un sabor similar al del caf\u00e8.<\/p>\n<\/div>\n\n\n\n

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\"<\/figure>\n<\/div>\n<\/div>\n\n\n\n

A hores d’ara, ja sabr\u00e0s que els FOS<\/strong> no s\u00f3n nom\u00e9s un edulcorant alternatiu, sin\u00f3 que s\u00f3n capa\u00e7os d’oferir-te una gran quantitat de beneficis<\/strong> per a la salut. Per tant, intenta que els fructooligosac\u00e0rids<\/span> formin part de la teva dieta!<\/strong><\/p>\n\n\n\n

<\/div>\n\n\n\n

Bibliografia<\/strong><\/h2>\n\n\n\n
<\/div>\n\n\n\n

Armas Ramos, R. A., Mart\u00ednez Garc\u00eda, D., & P\u00e9rez Cruz, E. R. (2019). Fructanos tipo inulina: efecto en la microbiota intestinal, la obesidad y la saciedad<\/em>. Gaceta M\u00e9dica Espirituana. Recuperat 6 de novembre de 2023, de https:\/\/www.medigraphic.com\/pdfs\/espirituana\/gme-2019\/gme192o.pdf<\/a><\/p>\n\n\n\n

Caetano, B. F. R., De Moura, N. A., Almeida, A. P. S., Dias, M. C., Sivieri, K., & Barbisan, L. F. (2016). Yacon (Smallanthus sonchifolius) as a food supplement: Health-Promoting benefits of fructooligosaccharides<\/em>. Nutrients, 8(7), 436. Recuperat 6 de novembre de 2023, de https:\/\/doi.org\/10.3390\/nu8070436<\/a><\/p>\n\n\n\n

Costa, G. P., De Abreu, G. C., Guimar\u00e3es, A. B. B., De Vasconcelos, P. R. L., & Guimar\u00e3es, S. B. (2015). Fructo-oligosaccharide effects on serum cholesterol levels. An overview<\/em>. Acta Cirurgica Brasileira, 30(5), 366-370. Recuperat 6 de novembre de 2023, de https:\/\/doi.org\/10.1590\/s0102-865020150050000009<\/a><\/p>\n\n\n\n

Fructo-Oligosaccharides (Fos) – Uses, Side Effects, and More<\/em>. (s. f.). WebMD. Recuperat 6 de novembre de 2023, de https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-450\/fructo-oligosaccharides-fos<\/a><\/p>\n\n\n\n

Jinno, S., Toshimitsu, T., Nakamura, Y., Kubota, T., Igoshi, Y., Ozawa, N., Suzuki, S., Nakano, T., Morita, Y., Arima, T., Yamaide, F., Kohno, Y., Masuda, K., & Shimojo, N. (2017). Maternal prebiotic ingestion increased the number of fecal bifidobacteria in pregnant women but not in their neonates aged one month<\/em>. Nutrients, 9(3), 196. Recuperat 6 de novembre de 2023, de  https:\/\/doi.org\/10.3390\/nu9030196<\/a><\/p>\n\n\n\n

Johnson, J. (2018, 12 enero). Are fructooligosaccharides safe?<\/em> Medical News Today. Recuperat 6 de novembre de 2023, de https:\/\/www.medicalnewstoday.com\/articles\/319299#Other-benefits-of-FOS<\/a><\/p>\n\n\n\n

Mayo, B., & Fl\u00f3rez, A. B. (2022). Lactic acid bacteria: Lactobacillus plantarum<\/em>. Elsevier eBooks (pp. 206-217). Recuperat 6 de novembre de 2023, de https:\/\/doi.org\/10.1016\/b978-0-08-100596-5.00856-8<\/a><\/p>\n\n\n\n

Nicol\u00e1s Di Primio, A., Duca, G., & Rubio, C. (2021). Actividad de los fructooligosac\u00e1ridos como prebi\u00f3tico y efectos sobre el tracto intestinal<\/em>. CONICET Digital. Recuperat 6 de novembre de 2023, de https:\/\/ri.conicet.gov.ar\/bitstream\/handle\/11336\/185684\/CONICET_Digital_Nro.985cf42c-e98f-4fc9-927a-5032f381acfb_B.pdf?sequence=2&isAllowed=y<\/a><\/p>\n\n\n\n

Sabater-Molina, M., Larqu\u00e9, E., Torrella, F., & Zamora, S. (2009). Dietary fructooligosaccharides and potential benefits on health. Journal of Physiology and Biochemistry<\/em>, 65<\/em>(3), 315-328. Recuperat 6 de novembre de 2023, de https:\/\/doi.org\/10.1007\/bf03180584<\/a><\/p>\n\n\n\n

Whelan, C. (2017, 15 diciembre). Fructooligosaccharides<\/em>. Healthline. Recuperat 6 de novembre de 2023, de https:\/\/www.healthline.com\/health\/fructooligosaccharides?c=89559614082<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Sabies que els fructooligosac\u00e0rids (FOS) ofereixen nombrosos beneficis per a la teva salut digestiva? Si ho desconeixies, pren nota de tot el que t’expliquem sobre ells en aquest article.<\/p>\n","protected":false},"author":10,"featured_media":9851,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[171],"tags":[392,400,377,379,316,363,366,367,398,399,353,185,189,297,244,389,225,180,268,219,245,298,193],"class_list":["post-9917","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consells-i-habits-de-vida-saludables","tag-alimentos-prebioticos-ca","tag-aliments-prebiotics-ca","tag-aparato-digestivo-ca","tag-aparell-digestiu","tag-comer-sano-ca","tag-consejos-saludables","tag-consejos-saludables-ca","tag-consells-saludables","tag-fructooligosacaridos-ca","tag-fructooligosacarids","tag-habits-alimentaris-ca","tag-habits-saludables","tag-menjar-sa","tag-nutricio-ca","tag-nutricio","tag-prebiotics-ca","tag-prebiotics","tag-restrenyiment","tag-salud-ca","tag-salut","tag-salut-digestiva","tag-salut-digestiva-ca","tag-sistema-digestiu"],"acf":[],"yoast_head":"\nFructooligosac\u00e0rids: qu\u00e8 s\u00f3n i com ajuden a l'intest\u00ed - Vilardell Digest<\/title>\n<meta name=\"description\" content=\"Sabies que els fructooligosac\u00e0rids (FOS) ofereixen nombrosos beneficis per a la teva salut digestiva? 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