{"id":22951,"date":"2018-07-21T10:19:51","date_gmt":"2018-07-21T08:19:51","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=22951"},"modified":"2018-07-22T20:24:15","modified_gmt":"2018-07-22T18:24:15","slug":"com-introduir-aliments-fermentats","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2018\/07\/21\/com-introduir-aliments-fermentats\/","title":{"rendered":"Com introduir aliments fermentats en el dia a dia i gaudir dels seus beneficis"},"content":{"rendered":"<p>El consum d&#8217;aliments fermentats porta grans beneficis per a la nostra salut. Aquests aliments vius estan plens de probi\u00f2tics, que ens ajuden a gaudir d&#8217;una flora bacteriana plena de vida, i a assimilar els nutrients dels aliments que consumim.<!--more--><\/p>\n<p><a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/07\/kombucha.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\" td-modal-image aligncenter wp-image-22947 size-full\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/07\/kombucha.jpg\" alt=\"C\u00f3mo introducir alimentos fermentados en el d\u00eda a d\u00eda y disfrutar de sus beneficios kombucha\" width=\"1000\" height=\"662\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/07\/kombucha.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/07\/kombucha-300x199.jpg 300w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/07\/kombucha-768x508.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/07\/kombucha-696x461.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/07\/kombucha-634x420.jpg 634w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<p>Un dels grans dubtes que ens sol sorgir \u00e9s la quantitat que podem consumir di\u00e0riament per poder gaudir dels seus beneficis, en quins menjars els podem combinar i quina \u00e9s la millor manera de cuinar-los.<\/p>\n<p>Dins dels aliments fermentats hi ha diferents tipus i hem de comprendre quin \u00e9s el seu funcionament per saber la quantitat recomanada.<\/p>\n<h3>Aliments lactofermentats<\/h3>\n<p>S\u00f3n les verdures i hortalisses fermentades en sal o en aigua amb sal. A la zona mediterr\u00e0nia s\u00f3n les m\u00e9s conegudes ja que s&#8217;utilitzaven com a mitj\u00e0 de conservaci\u00f3 en l&#8217;antiguitat. Entre elles trobem les olives, les cebes tendres, cogombres &#8230;<\/p>\n<p>Aquest tipus de fermentaci\u00f3 \u00e9s ple de bacteris l\u00e0ctics que s\u00f3n els que fan possible aquest proc\u00e9s biol\u00f2gic. Aquests, s\u00f3n els mateixos que habiten en el nostre sistema digestiu i el seu consum fa que la nostra poblaci\u00f3 creixi i desenvolupem una microbiota capa\u00e7 de descompondre i digerir els aliments que consumim.<\/p>\n<p>Els lactoferments s\u00f3n \u00e9ssers sensibles als \u00e0cids g\u00e0strics i molta part dels que consumim mor al llarg del seu viatge als intestins. Aix\u00ed que la quantitat a consumir pot ser di\u00e0ria, fins i tot en diversos \u00e0pats. No t\u00e9 contraindicacions i a m\u00e9s estem consumint gran quantitat de verdures i hortalisses plenes de vitamines i altres nutrients que s&#8217;activen en la fermentaci\u00f3.<\/p>\n<p>Entre els aliments que a dia d&#8217;avui pots con\u00e8ixer com lactoferments, trobem gran varietat: <strong>xucrut, kimchi, olives, cogombres en sal, miso<\/strong>&#8230; Recorda que quan escullis verdures lactofermentades \u00e9s important que no hagin sofert el proc\u00e9s de pasteuritzaci\u00f3, en cas contrari, gran quantitat de bacteris hauran mort en aquest proc\u00e9s i ja no te\u2019n beneficiar\u00e0s. La millor opci\u00f3 \u00e9s preparar-les a casa. Simplement necessites verdures, sal i un pot de vidre, la resta del proc\u00e9s el fa el temps i pots arribar a aconseguir resultats que mai t&#8217;havies imaginat.<\/p>\n<p><a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/07\/fermentados_2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\" td-modal-image aligncenter wp-image-22948 size-full\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/07\/fermentados_2.jpg\" alt=\"Alimentos lactofermentados\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/07\/fermentados_2.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/07\/fermentados_2-300x200.jpg 300w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/07\/fermentados_2-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/07\/fermentados_2-696x464.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/07\/fermentados_2-630x420.jpg 630w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h3>Fermentacions amb fongs i llevadures<\/h3>\n<p>Aquest tipus de fermentacions tenen una altra funci\u00f3 que no \u00e9s la de repoblar el nostre sistema digestiu de bacteris. Normalment pre-digereixen els aliments perqu\u00e8 quan els consumim sigui m\u00e9s f\u00e0cil la seva digesti\u00f3.<\/p>\n<p>Aqu\u00ed trobem per exemple el <strong>llevat mare<\/strong> que s&#8217;utilitza per a l&#8217;elaboraci\u00f3 de pa. Aquesta fermentaci\u00f3 va descomponent els nutrients de la farina, entre ells el gluten i d&#8217;aquesta manera, quan el consumim, som capa\u00e7os de digerir-lo correctament. Tamb\u00e9 trobem el cas del <strong>tempeh<\/strong>, que amb ajuda de la fermentaci\u00f3, fa que siguem capa\u00e7os d&#8217;assimilar correctament la prote\u00efna que cont\u00e9 la soja, sense haver de cuinar-la a altes temperatures.<\/p>\n<p>Potser el consum de tempeh no sigui necessari di\u00e0riament per\u00f2 el pa \u00e9s un dels aliments per excel\u00b7l\u00e8ncia i quan aquest est\u00e0 elaborat de forma artesanal fermentat durant hores en qu\u00e8 el llevat pot fer el seu proc\u00e9s de descomposici\u00f3, es converteix en un aliment excel\u00b7lent que ens ha nodrit des de fa milers d&#8217;anys.<\/p>\n<p>En aquest grup de ferments tamb\u00e9 trobem aliments com tots els derivats del <strong>koji<\/strong>, entre els quals es troben <strong>el miso, tamari, amazake<\/strong>, i tamb\u00e9 els derivats del <strong>llevat mare<\/strong> com s\u00f3n els productes panificables.<\/p>\n<h3>Altres fermentacions<\/h3>\n<p>Hi ha multitud de fermentacions com poden ser les alcoh\u00f2liques o els vinagres. Aquest tipus de fermentacions no s\u00f3n recomanades per al seu consum diari. Tot i que en petites quantitats no s\u00f3n perjudicials, si s&#8217;utilitzen de manera continuada, poden generar mol\u00e8sties en diferents parts del cos, com per exemple pot ser el fetge en relaci\u00f3 amb l&#8217;alcohol o el vinagre i els seus efectes contraproduents en el nostre sistema digestiu.<\/p>\n<p>Un altre aspecte important a l&#8217;hora de consumir aliments fermentats, \u00e9s com els cuinem. Els ferments s\u00f3n aliments vius, aix\u00f2 vol dir que entre la seva composici\u00f3 hi ha multitud de bacteris i aquests s\u00f3n sensibles als processos de cuinat.<\/p>\n<p>Normalment els lactoferments es consumeixen en la seva forma original, \u00e9s a dir sense escalfar ni processar. D&#8217;aquesta manera, ens assegurem que els probi\u00f2tics que contenen seguiran intactes. Si els escalfem, com pot ser el cas del miso, \u00e9s important que no bullin o assoleixin altes temperatures per aix\u00ed mantenir-los vius.<\/p>\n<p>Per contra les fermentacions amb fongs i llevats se solen processar, un cop han estat fermentats. El seu proc\u00e9s de descomposici\u00f3 de l&#8217;aliment ja ha finalitzat i encara que les escalfem ja ens estem beneficiant del proc\u00e9s de fermentaci\u00f3.<\/p>\n<h3>El 20% dels aliments que es consumeixen al m\u00f3n s\u00f3n aliments\u00a0\u00a0 fermentats<\/h3>\n<p>Com veus, en molts casos, les fermentacions s\u00f3n i han estat part de la nostra cultura i biol\u00f2gicament ens hem adaptat a elles. Mitjan\u00e7ant la nostra relaci\u00f3 de simbiosi amb bacteris, som capa\u00e7os de continuar amb la vida, sense ells no existir\u00edem. La cura d&#8217;aquesta part del nostre organisme \u00e9s fonamental per al bon funcionament i l&#8217;equilibri del nostre cos.<\/p>\n<p>Aix\u00ed que la meva recomanaci\u00f3 \u00e9s que cada dia i en petites quantitats afegeixis aquests deliciosos aliments com una bona sopa de miso, un pa elaborat de forma artesanal amb llevat mare, una amanida premsada per dinar o un bon xucrut o kimchi durant els \u00e0pats.<\/p>\n<p>En poc temps notar\u00e0s els seus beneficis i et sentir\u00e0s b\u00e9 per dins i per tant per fora.<\/p>\n<p><strong>Autora:\u00a0<\/strong>Nerea Zorokain, Consultora en macrobi\u00f2tica &#8211; <a href=\"http:\/\/nishime.org\/\" target=\"_blank\" rel=\"noopener\">nishime.org<\/a><\/p>\n<p><strong><em>Bio Eco Actual<\/em><\/strong>,<em>\u00a0el teu mensual 100% ecol\u00f2gic<\/em><strong><br \/>\nLlegir\u00a0<a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/06\/BioEcoActual_Juliol_2018.pdf\" target=\"_blank\" rel=\"noopener\">Bio Eco Actual Juliol-Agost 2018<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El consum d&rsquo;aliments fermentats porta grans beneficis per a la nostra salut. Aquests aliments vius estan plens de probi&ograve;tics, que ens ajuden a gaudir d&rsquo;una flora bacteriana plena de vida, i a assimilar els nutrients dels aliments que consumim.<\/p>\n","protected":false},"author":1,"featured_media":22947,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166],"tags":[],"class_list":["post-22951","post","type-post","status-publish","format-standard","has-post-thumbnail","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>Com introduir aliments fermentats en el dia a dia i gaudir dels seus beneficis - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"El consum d&#039;aliments fermentats porta grans beneficis per a la nostra salut. 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