{"id":21074,"date":"2018-02-11T18:28:36","date_gmt":"2018-02-11T16:28:36","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=21074"},"modified":"2018-02-11T18:28:36","modified_gmt":"2018-02-11T16:28:36","slug":"vitamina-d-hivern","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2018\/02\/11\/vitamina-d-hivern\/","title":{"rendered":"No t&#8217;oblidis de la Vitamina D a l&#8217;hivern"},"content":{"rendered":"<p style=\"text-align: center;\">PATROCINAT PER<br \/>\n<strong><a href=\"http:\/\/www.solgarsuplementos.es\/nav\/inicio\/index.html\" target=\"_blank\" rel=\"noopener noreferrer\">Suplementos Solgar<\/a><\/strong><\/p>\n<p><a href=\"http:\/\/www.solgarsuplementos.es\/nav\/inicio\/index.html\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-15922 td-animation-stack-type0-2 aligncenter\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1.jpg\" sizes=\"auto, (max-width: 155px) 100vw, 155px\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1.jpg 1593w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1-300x156.jpg 300w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1-768x401.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1-1024x534.jpg 1024w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1-696x363.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1-1068x557.jpg 1068w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2017\/03\/LOGO_SOLGAR_DESDE_1947-1-805x420.jpg 805w\" alt=\"\" width=\"155\" height=\"81\" \/><\/a><\/p>\n<p>La Vitamina D forma part de les 4 vitamines liposolubles, per\u00f2 en realitat \u00e9s una hormona que pot arribar a regular fins a 2000 gens i les seves funcions associades.<!--more--><\/p>\n<p>La s\u00edntesi de vitamina D es genera amb l&#8217;exposici\u00f3 a la llum solar. Encara que pensem que vivim en un lloc privilegiat de sol durant molts mesos, la pen\u00ednsula ib\u00e8rica est\u00e0 lluny de l&#8217;equador i la inclinaci\u00f3 dels raigs solars no t\u00e9 un angle adequat durant els mesos m\u00e9s freds, de novembre a febrer. La resta de mesos tamb\u00e9 cal tenir en compte si est\u00e0 ennuvolat o clar, l&#8217;hora del dia o el color de la nostra pell. Tot aix\u00f2 influir\u00e0 en els nostres dip\u00f2sits de vitamina D.<\/p>\n<blockquote><p>M\u00e9s de la meitat de la poblaci\u00f3 t\u00e9 nivells baixos de vitamina D<\/p><\/blockquote>\n<p>Entre la f\u00f2bia al sol i que cada vegada passem m\u00e9s temps en llocs tancats, ens estem privant d&#8217;aquest regal de la natura.<\/p>\n<h3>Funcions<\/h3>\n<p>Com hormona, la vitamina D est\u00e0 implicada en m\u00faltiples funcions i se\u2019n segueixen descobrint de noves. Algunes de les m\u00e9s importants s\u00f3n:<\/p>\n<ul>\n<li>Salut \u00f2ssia: ajuda a fixar el calci i el f\u00f2sfor en els ossos.<\/li>\n<li>Millora la sensibilitat a la insulina i la salut cardiovascular.<\/li>\n<li>Antidepressiva al millorar el receptor de la serotonina.<\/li>\n<li>Immunoreguladora, prevenint malalties autoimmunes.<\/li>\n<li>Reguladora de la microbiota intestinal.<\/li>\n<li>Preveu c\u00e0lculs de rony\u00f3.<\/li>\n<li>Salut femenina: prev\u00e9 la fertilitat i millora el SOP (s\u00edndrome d&#8217;ovari poliqu\u00edstic).<\/li>\n<\/ul>\n<h3>D\u00e8ficit<\/h3>\n<p>El seu d\u00e8ficit es relaciona amb molt\u00edssimes malalties, algunes molt greus: \u00f2ssies, atacs al cor o infarts, diabetis tipus 1 i 2, artritis reumatoide, fibromi\u00e0lgia i molts tipus de c\u00e0ncer.<\/p>\n<p>Es pot saber com s&#8217;est\u00e0 demanant una anal\u00edtica. Encara que es considera normal a partir de 30 ng\/ml, els nivells \u00f2ptims estarien entre 40 i 80 ng\/ml. Menys de 30 es considera insufici\u00e8ncia i amb menys de 20 hi ha un d\u00e8ficit.<\/p>\n<h3>Consells<\/h3>\n<ul>\n<li>Fer esport o passejar en les hores de sol.<\/li>\n<li>No utilitzar crema de cara amb protecci\u00f3 solar durant tot l&#8217;any.<\/li>\n<li>A l&#8217;estiu, prendre el sol sense protecci\u00f3 evitant les hores del migdia que \u00e9s massa fort (de 12 a 16h). El temps adequat dependr\u00e0 del color de la nostra pell. Si \u00e9s molt blanca amb 10-15 minuts ja n&#8217;hi ha prou, si \u00e9s bruna uns 30-40 minuts i pells molt fosques necessiten una hora.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/02\/vitamina_d.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\" td-modal-image aligncenter wp-image-21070 size-full\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/02\/vitamina_d.jpg\" alt=\"Vitamina D en invierno a l'hivern\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/02\/vitamina_d.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/02\/vitamina_d-300x200.jpg 300w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/02\/vitamina_d-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/02\/vitamina_d-696x464.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/02\/vitamina_d-630x420.jpg 630w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h3>Alimentaci\u00f3<\/h3>\n<p>\u00c9s dif\u00edcil trobar aliments amb suficient quantitat de vitamina D. Es redueix pr\u00e0cticament al rovell d&#8217;ou, formatges o bolets shiitake.<\/p>\n<p>La font principal ens vindr\u00e0 per la s\u00edntesi a trav\u00e9s del Sol. S\u00ed que podem ajudar-nos de l&#8217;alimentaci\u00f3 per treure-li el m\u00e0xim profit. Ser\u00e0 interessant consumir aliments rics en vitamina K com les verdures de fulla verda, la col, el br\u00f2quil, els esp\u00e0rrecs o el julivert. La vitamina D i K actuen en sinergia millorant la salut \u00f2ssia i cardiovascular.<\/p>\n<h3>Suplements*<\/h3>\n<p>A l&#8217;hivern \u00e9s aconsellable suplementar-nos, per\u00f2 compte perqu\u00e8 en dosis altes pot ser t\u00f2xica.<\/p>\n<ul>\n<li>Vitamina D3 l\u00edquida (colecalciferol): \u00e9s de la mateixa manera que la que produ\u00efm gr\u00e0cies al sol. Prendre-la despr\u00e9s de menjar una mica de greix perqu\u00e8 s&#8217;absorbeixi millor.<\/li>\n<li>Vitamina D3 i K2: ambdues vitamines actuen en sinergia. La vitamina D ajuda a fixar el calci en els ossos i la vitamina K impedeix que es fixi en llocs que no toca, especialment, les art\u00e8ries (aterosclerosi).<\/li>\n<\/ul>\n<p>La suplementaci\u00f3 millorar\u00e0 els nivells de vitamina D en sang, per\u00f2 es necessitar\u00e0 un temps per es notin els efectes en la nostra salut.<\/p>\n<p><em>* La suplementaci\u00f3 ha de ser prescrita i supervisada per un professional de la salut<\/em><\/p>\n<p><strong>Autora:\u00a0<\/strong><a href=\"https:\/\/twitter.com\/llucarullan\" target=\"_blank\" rel=\"noopener\">Lluca Rullan<\/a>, periodista especialitzada en nutrici\u00f3 i salut natural. Dietista amb perspectiva Integrativa<\/p>\n<p><em><strong>Bio Eco Actual<\/strong>, el teu mensual 100% ecol\u00f2gic<br \/>\n<\/em><strong>Llegir\u00a0<a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/01\/bioecoactual_febrer_18_cat.pdf\" target=\"_blank\" rel=\"noopener\">Bio Eco Actual Febrer 2018<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>PATROCINAT PER Suplementos Solgar La Vitamina D forma part de les 4 vitamines liposolubles, per&ograve; en realitat &eacute;s una hormona que pot arribar a regular fins a 2000 gens i les seves funcions associades.<\/p>\n","protected":false},"author":1,"featured_media":21070,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7178,7166],"tags":[],"class_list":["post-21074","post","type-post","status-publish","format-standard","has-post-thumbnail","category-complements-alimentaris","category-nutricio"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>No t&#039;oblidis de la Vitamina D a l&#039;hivern - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"M\u00e9s de la meitat de la poblaci\u00f3 t\u00e9 nivells baixos de vitamina D. 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