{"id":23702,"date":"2018-10-10T10:35:21","date_gmt":"2018-10-10T08:35:21","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=23702"},"modified":"2018-10-10T10:35:21","modified_gmt":"2018-10-10T08:35:21","slug":"alimenta-les-teves-defenses-la-tardor","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2018\/10\/10\/alimenta-les-teves-defenses-la-tardor\/","title":{"rendered":"Alimenta les teves defenses a la tardor"},"content":{"rendered":"

Acaba l’estiu i amb ell els dies llargs i calorosos. La tardor ens convida al recolliment i a la introspecci\u00f3. Tal com passa en la natura, l’energia va cap a dins per protegir-nos del fred i preparar-nos per a l’hivern. Per aix\u00f2, \u00e9s molt important enfortir les nostres defenses.<\/p>\n

\"Alimenta<\/p>\n

La millor manera per nodrir el nostre sistema immune \u00e9s beneficiar-nos dels aliments de la temporada i sotmetre’ls a les coccions adequades.<\/p>\n

D’acord amb el canvi d’estaci\u00f3 i de temperatures, prioritzarem els aliments cuits sobre els crus<\/p><\/blockquote>\n

Podem mantenir una amanida crua o temperada al migdia, per\u00f2 a la nit apostarem per cremes de verdures o coccions al vapor (mantenen millor els nutrients), planxa o forn. En general, tornarem a recuperar els plats de cullera i ens hidratarem amb brous vegetals i infusions calentes.<\/p>\n

D’una banda, \u00e9s important mantenir la calor corporal, i d\u2019una altra, incloure aliments que augmentin l’energia defensiva.<\/p>\n

Hortalisses i fruites de tardor<\/h3>\n

Deixem enrere les verdures i les fruites d’estiu que aporten hidrataci\u00f3, per combatre la calor i reposar l\u00edquids, per aliments m\u00e9s densos nutricionalment, com els tubercles, les arrels o les hortalisses dolces. La tardor \u00e9s \u00e8poca de carabassa, moniato, pastanaga, xirivia i nap. Les combinarem amb verdures de fulla verda com les bledes o els espinacs que ens aporten lleugeresa.<\/p>\n

Tamb\u00e9 tornen al camp les cruc\u00edferes <\/strong>com la coliflor, el br\u00f2quil, la col llombarda, la col o la kale. S\u00f3n una aut\u00e8ntica bomba terap\u00e8utica. Tenen propietats antioxidants, depuratives, antibacterianes, antivirals, antiinflamat\u00f2ries i protectores contra el c\u00e0ncer.<\/p>\n

Una altra fam\u00edlia a tenir en compte s\u00f3n els bolets. <\/strong>Especialment, els considerats medicinals: shiitake, maitake i reishi, gr\u00e0cies a les seves propietats immuno-estimulants, antivirals i anti-cancer\u00edgenes.<\/p>\n

Entre les esp\u00e8cies, destaquem el gingebre<\/strong>, un rizoma picant amb propietats antiinflamat\u00f2ries. El podem fer servir en infusions o brous per donar-nos escalfor i alleujar els s\u00edmptomes del refredat i la grip.<\/p>\n

Les fruites de tardor<\/a> s\u00f3n un regal de la naturalesa: caquis, magranes, xirimoies, castanyes, c\u00edtrics, peres i pomes.<\/p>\n

Els caquis<\/strong> ens preparen per al fred gr\u00e0cies als betacarotens, que tenen cura del nostre sistema immunol\u00f2gic i la pell despr\u00e9s de l’estiu.<\/p>\n

La pera<\/strong> \u00e9s ideal per a la tardor perqu\u00e8 t\u00e9 gran afinitat amb el sistema respiratori. Ajuda a flu\u00efdificar la mucositat i que surti m\u00e9s r\u00e0pid.<\/p>\n

Sense oblidar les fruites riques en vitamina C<\/strong> com les mandarines, el kiwi, l’aranja o la taronja. Ens aporten antioxidants que influeixen el sistema immune.<\/p>\n

Salut intestinal<\/h3>\n

\u00c9s molt important tenir cura de la salut intestinal, perqu\u00e8 \u00e9s on s’allotgen la majoria de les nostres defenses, i el que passa a l’intest\u00ed afecta la salut global. Segons la medicina tradicional xinesa, la tardor t\u00e9 afinitat amb l’intest\u00ed gros i els pulmons.<\/p>\n

Una bona manera de cuidar-los a tots dos \u00e9s amb el kuzu<\/strong>, una arrel d’origen xin\u00e8s, que pots afegir al teu brou de verdures. El kuzu restableix el funcionament de l’intest\u00ed gros, regenera la microbiota<\/strong>, neutralitza l’exc\u00e9s de t\u00f2xics i desinflama els intestins. Tamb\u00e9 \u00e9s molt \u00fatil per tractar grips i refredats. Una preparaci\u00f3 molt terap\u00e8utica \u00e9s el kuzu amb mitja culleradeta de pasta de pruna umeboshi, per tonificar el sistema digestiu i aportar probi\u00f2tics.<\/p>\n

Altres probi\u00f2tics interessants per tenir una microbiota diversa i sana s\u00f3n el xucrut, el quefir d’aigua i el te kombutxa.<\/strong><\/p>\n

Autora:\u00a0<\/strong>Lluca Rullan<\/a>, periodista especialitzada en nutrici\u00f3 i salut natural. Dietista amb perspectiva integrativa<\/p>\n

Bio Eco Actual<\/em><\/strong>,\u00a0el teu mensual 100% ecol\u00f2gic<\/em>
\nLlegir\u00a0Bio Eco Actual Octubre 2018<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Acaba l’estiu i amb ell els dies llargs i calorosos. La tardor ens convida al recolliment i a la introspecció. Tal com passa en la natura, l’energia va cap a dins per protegir-nos del fred i preparar-nos per a l’hivern. Per això, és molt important enfortir les nostres defenses.<\/p>\n","protected":false},"author":1,"featured_media":23700,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7178,7166],"tags":[],"class_list":["post-23702","post","type-post","status-publish","format-standard","has-post-thumbnail","category-complements-alimentaris","category-nutricio"],"yoast_head":"\nAlimenta les teves defenses a la tardor - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"A la tardor l'energia va cap a dins per protegir-nos del fred i preparar-nos per a l'hivern. 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