{"id":20138,"date":"2017-12-17T02:25:16","date_gmt":"2017-12-17T00:25:16","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=20138"},"modified":"2022-12-28T14:08:24","modified_gmt":"2022-12-28T13:08:24","slug":"polifenols-nutrients-vida","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2017\/12\/17\/polifenols-nutrients-vida\/","title":{"rendered":"Polifenols, nutrients per a guanyar-li anys a la vida"},"content":{"rendered":"

Els polifenols<\/strong> s\u00f3n nutrients que es troben en les fruites i verdures. El seu poder rau en aturar el pas del temps. S\u00f3n els causants de l’activaci\u00f3 dels gens antienvelliment. El seu efecte antioxidant ens aporta beneficis per a la salut, sent molt actius en la millora de les malalties neurodegeneratives i cardiovasculars, en la diabetis i en el control de pes.<\/p>\n

Els polifenols abunden en els aliments que tenim a m\u00e0 i no han de faltar en una dieta equilibrada. Els seus efectes sobre la salut depenen de la quantitat consumida i de la seva biodisponibilitat. Hi s\u00f3n presents, a m\u00e9s de en fruites i verdures<\/strong>, en altres aliments com les llavors, l’oli d’oliva, la xocolata o el vi negre<\/strong>.<\/p>\n

Per\u00f2 qu\u00e8 s\u00f3n els polifenols i com actuen sobre els \u00f2rgans i teixits del cos?<\/h3>\n

Els polifenols s\u00f3n un grup de m\u00e9s de m\u00e9s de 8.000 fito-compostos qu\u00edmics, dels quals 4.000 es corresponen amb els flavonoides. Es caracteritzen per presentar m\u00e9s d’una unitat de fenol en la mol\u00e8cula. La unitat de fenol \u00e9s un anell d’hidrocarbur arom\u00e0tic de sis carbonis que estan directament units a un grup hidroxil (-OH). Tamb\u00e9 se’ls coneix com a compostos fen\u00f2lics. Molts d’ells s\u00f3n poderosos antioxidants i tenen capacitat per neutralitzar els radicals lliures, reduir la inflamaci\u00f3 i retardar el creixement dels tumors. De diversos polifenols, com la quercetina, les catequines, els lignans, el resveratrol i la curcumina, hi ha evid\u00e8ncies de laboratori que s\u00f3n agents anticancerosos, pel que el seu consum habitual en la dieta podria prevenir el c\u00e0ncer i tenir efecte sobre les c\u00e8l\u00b7lules canceroses en el cos hum\u00e0.<\/p>\n

Els polifenols tamb\u00e9 milloren la funci\u00f3 circulat\u00f2ria, podent ajudar a retardar la formaci\u00f3 de co\u00e0guls sanguinis. Per exemple, les catequines del te tenen la capacitat d’alentir el proc\u00e9s que causa l’obstrucci\u00f3 de les art\u00e8ries, i el consum de te negre o vi negre pot millorar la circulaci\u00f3 sangu\u00ednia durant dues hores despr\u00e9s del seu consum.<\/p>\n

Activen el gen antienvelliment (SIRT-1), alentint el proc\u00e9s d’envelliment i sent essencials per a combatre les malalties degeneratives i cr\u00f2niques. El poder d’actuaci\u00f3 dels polifenols ve determinat per un doble factor, la quantitat que consumim i l’absorci\u00f3 pel nostre organisme. \u00danicament quan es troben en altes dosis actuen com antioxidants i antiinflamatoris, nom\u00e9s aix\u00ed poden manifestar el seu poder antienvelliment i activar els gens, permetent allargar la vida. Per\u00f2 cal comptar amb la capacitat del nostre cos per absorbir-los. L’acci\u00f3 de la microflora intestinal \u00e9s responsable del seu catabolisme i de la producci\u00f3 de metab\u00f2lits actius, que posteriorment pateixen processos de conjugaci\u00f3 intestinal i hep\u00e0tica, com la metilaci\u00f3, glucuronidaci\u00f3, i sulfataci\u00f3, amb el posterior transport i circulaci\u00f3 als \u00f2rgans del cos.<\/p>\n

\"polifenoles<\/a><\/p>\n

Els polifenols s’agrupen en quatre categories diferents: \u00e0cids fen\u00f2lics, flavonoides, estilbens i lignans. Els \u00e0cids fen\u00f2lics<\/strong> es troben en el caf\u00e8, el te, el ra\u00efm, el vi negre, les baies, els kiwis, les prunes, les pomes i les cireres, en altres fruites i verdures, i fins i tot cereals i blat de moro. Els flavonoides<\/strong> s\u00f3n un altre grup de polifenols que funcionen com antioxidants i agents antiinflamatoris. Els flavonoides es divideixen en diversos grups: flavonoides, flavonols, flavanones, isoflavones, antocianidines, chalcones i catequines. Es troben en fruites, verdures, llegums, vi negre i te verd. Els estilbens<\/strong> tenen en el resveratrol el seu principal representant, m\u00e9s estudiat i conegut. El resveratrol es troba en el vi negre, els nabius i els cacauets, i el seu consum est\u00e0 relacionat amb una millor salut del cor. Els lignans<\/strong> es troben en els llegums, cereals, grans, fruites, algues i algunes verdures. Les millors fonts s\u00f3n les llavors de lli i s\u00e8sam. Una dieta rica en lignans \u00e9s bona per a la salut cardiovascular.<\/p>\n

Altres polifenols presents en els aliments s\u00f3n la capsa\u00efcina del xili i pebrots picants, el timol en farigola, \u00e0cid cin\u00e0mic a la canyella, \u00e0cid rosmar\u00ednic que es troba en roman\u00ed, farigola, orenga, s\u00e0lvia i menta.<\/p>\n

Els aliments que sobresurten per la seva riquesa en compostos fen\u00f2lics s\u00f3n les esp\u00e8cies, com el clau d’olor, l’an\u00eds estrellat, les t\u00e0peres, el curri, el gingebre, el com\u00ed i la canyella, les herbes com la menta, l’orenga, la s\u00e0lvia , roman\u00ed, farigola, alf\u00e0brega, mariallu\u00efsa, julivert, marduix, el te verd i el te negre. El vi negre i el cacau s\u00f3n una poderosa font de polifenols. Destaquen els nabius, aronies, sa\u00fcc negre, pruna, cirera, grosella negra, mora, maduixa, gerd i ra\u00efm negres. Les llavors amb m\u00e9s polifenols s\u00f3n les de llinosa i les d’api. Font de compostos fen\u00f2lics de primer ordre s\u00f3n la fruita seca com les nous, castanyes, avellanes i les ametlles. Les olives negres i olives verdes, les carxofes, la xicoira vermella i verda, la ceba, l’espinac, el br\u00f2quil i l’escarola s\u00f3n molt riques en aquests compostos. Totes les fruites en general, per\u00f2 especialment la poma, la magrana, el pr\u00e9ssec, la taronja sanguina, la llimona, l’albercoc i el codony. I no ens oblidem dels olis, sent molt rics el d’oliva verge extra i el de colza.<\/p>\n

El veritable antienvelliment comen\u00e7a des de l’interior de cadasc\u00fa. Per aix\u00f2 una de les claus fonamentals per a v\u00e8ncer la batalla contra l’envelliment \u00e9s alimentar-se b\u00e9.<\/p>\n

Autor:\u00a0<\/strong>Ra\u00fal Mart\u00ednez, Dietista-nutricionista, Bi\u00f2leg<\/p>\n

Bio Eco Actual<\/strong>, mensual gratu\u00eft impr\u00e8s i digital 100% ecol\u00f2gic
\n<\/em>Bio Eco Actual Desembre 2017<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Els polifenols són nutrients que es troben en les fruites i verdures. El seu poder rau en aturar el pas del temps. Són els causants de l’activació dels gens antienvelliment. El seu efecte antioxidant ens aporta beneficis per a la salut, sent molt actius en la millora de les malalties neurodegeneratives i cardiovasculars, en la […]<\/p>\n","protected":false},"author":1,"featured_media":20136,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166,7171],"tags":[],"class_list":["post-20138","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio","category-superaliments"],"yoast_head":"\nPolifenols, nutrients per a guanyar-li anys a la vida - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"Els polifenols s\u00f3n nutrients que es troben en les fruites i verdures. El seu poder rau en aturar el pas del temps. 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