{"id":24683,"date":"2019-01-09T10:18:26","date_gmt":"2019-01-09T08:18:26","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=24683"},"modified":"2019-01-09T13:25:50","modified_gmt":"2019-01-09T11:25:50","slug":"farines-integrals-vs-farines-refinades","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2019\/01\/09\/farines-integrals-vs-farines-refinades\/","title":{"rendered":"Farines integrals vs. Farines refinades"},"content":{"rendered":"

RECOMANAT PER
\nSol Natural<\/a><\/strong>
\n<\/a><\/p>\n

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

Per captar realment la difer\u00e8ncia entre farines integrals i farines refinades<\/strong>, cal comprendre quines s\u00f3n les aportacions decisives dels cereals. Aquest grup d’aliments es considera b\u00e0sic en la dieta pel seu complex equilibri nutricional.
\n<\/p>\n

\"Harinas<\/p>\n

No obstant aix\u00f2, quan es consumeix pa, pizza, pasta o brioixeria elaborats amb farina refinada, aquesta categoria es posa en dubte. Per veure fins a quin punt \u00e9s cert, comparem els valors de nutrients per 100 gr. de farina de blat integral i refinada, seguint la base de dades BEDCA.<\/p>\n

Comparem els valors de nutrients per 100 gr. de farina de blat integral vs. refinada<\/h3>\n

Carbohidrats<\/h4>\n

Precursors de la glucosa, font energ\u00e8tica de l’organisme i el cervell. Augmenta el mid\u00f3 de 62 gr. en la farina integral a 75 gr. en la refinada, el que immediatament es veu reflectit en el seu \u00edndex gluc\u00e8mic, molt m\u00e9s elevat i poc apte per a persones diab\u00e8tiques.<\/p>\n

Fibra<\/h4>\n

Disminueix de 9 gr. en la farina integral a 3.5 gr. en la refinada. La seva funci\u00f3 \u00e9s estimular el tr\u00e0nsit digestiu, retardar l’absorci\u00f3 dels greixos, equilibrar la glucosa i afavorir una flora intestinal. La seva manca \u00e9s causa de la generalitzaci\u00f3 del restrenyiment.<\/p>\n

Prote\u00efnes<\/h4>\n

Disminueix lleument el seu nivell, de 11,5 gr. a 10 gr. La seva aportaci\u00f3 \u00e9s considerable si tenim en compte el volum de farines en la dieta. \u00c9s limitant en l’amino\u00e0cid lisina, que es compensa prenent-los amb llegums.<\/p>\n

Greixos<\/h4>\n

Es troben en el germen dels grans sencers. En la farina refinada, es perden totalment, mentre que integral aporta m\u00e9s de 2 gr. d’\u00e0cids grassos de molt alta qualitat, la meitat d’ells, poliinsaturats.<\/p>\n

Vitamines<\/h4>\n

El descens \u00e9s radical. De 1.5 mg de vitamina E a la farina integral passem a nom\u00e9s 0.3 en la refinada. La B9 o \u00e0cid f\u00f2lic passa de 36 a 24 ug, mentre que els nivells de B3 o niacina descendeixen de 5.5 mg a nom\u00e9s 0.6 a la blanca. La riboflavina o B2 es redueix de 0.13 mg a un miserable 0.05 mg. La B1 o tiamina passa de 0.4 a 0.1, una quarta part, i la B6 o piridoxina es redueix a la meitat, de 0.4 mg a 0.2 mg.<\/p>\n

Aquestes vitamines s\u00f3n fonamentals per al sistema nervi\u00f3s central <\/strong>i la seva aportaci\u00f3 quotidiana en una dieta rica en pans o derivats elaborats amb farines integrals pot ser decisiva per evitar ansietat, estr\u00e8s, insomni, falta de concentraci\u00f3 o depressi\u00f3. Estimulen el metabolisme i regeneren els teixits de les c\u00e8l\u00b7lules de la pell.<\/p>\n

Minerals i oligoelements<\/h4>\n

Tamb\u00e9 es veuen greument alterats a la baixa. Si a la farina integral el nivell de calci \u00e9s d’uns considerables 37 mg, a la refinada \u00e9s menys de la meitat, nom\u00e9s 16 mg. Per la seva banda, el ferro es redueix en dues terceres parts, de manera que l’aportaci\u00f3 inicial seria de 3.5 mg, i en la farina blanca amb prou feines arriba a 1.2 mg. El mateix succeeix amb el potassi que passa de 350 mg a 135 mg i amb el f\u00f2sfor, de 330 mg a 120 mg. Les p\u00e8rdues s\u00f3n encara m\u00e9s significatives en el magnesi, que passa de 120 mg a 20 mg i en els oligoelements antioxidants zinc, de 2.9 mg a 0.6 i seleni, de 53ug a 7ug!<\/p>\n

L’an\u00e0lisi fet sobre farina de blat \u00e9s extrapolable a altres cereals com espelta o s\u00e8gol<\/p><\/blockquote>\n

\u00c9s molt evident que les farines de cereals als quals se’ls ha extret el germen i el seg\u00f3 s’han empobrit visiblement. El seu valor diet\u00e8tic queda seriosament q\u00fcestionat, aporten una menor qualitat nutritiva amb un major \u00edndex cal\u00f2ric. L’efecte d’aquest descens tan destacat marca la difer\u00e8ncia entre aliments remineralitzants i altament nutritius quan estan elaborats amb farina integral, completa<\/strong>, i aliments que han devaluat la seva qualitat, perqu\u00e8 aporten energia gaireb\u00e9 buida.<\/p>\n

Autor:\u00a0<\/strong>Mercedes Blasco. Nutricionista vegetariana i fil\u00f2sofa\u00a0bonavida099.blogspot.com<\/a><\/p>\n

Bio Eco Actual<\/em><\/strong>,\u00a0el teu mensual 100% ecol\u00f2gica<\/em>
\nLlegir\u00a0Bio Eco Actual Gener 2019<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

RECOMANAT PER Sol Natural Per captar realment la diferència entre farines integrals i farines refinades, cal comprendre quines són les aportacions decisives dels cereals. Aquest grup d’aliments es considera bàsic en la dieta pel seu complex equilibri nutricional.<\/p>\n","protected":false},"author":1,"featured_media":108476,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166],"tags":[],"class_list":["post-24683","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio"],"yoast_head":"\nFarines integrals vs. Farines refinades - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"Per captar realment la difer\u00e8ncia entre farines integrals i farines refinades, cal comprendre quines s\u00f3n les aportacions decisives dels cereals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bioecoactual.com\/ca\/2019\/01\/09\/farines-integrals-vs-farines-refinades\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Farines integrals vs. Farines refinades\" \/>\n<meta property=\"og:description\" content=\"Per captar realment la difer\u00e8ncia entre farines integrals i farines refinades, cal comprendre quines s\u00f3n les aportacions decisives dels cereals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bioecoactual.com\/ca\/2019\/01\/09\/farines-integrals-vs-farines-refinades\/\" \/>\n<meta property=\"og:site_name\" content=\"Bio Eco Actual\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BioEcoActual\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-01-09T08:18:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-01-09T11:25:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/01\/PAG.11_SECCIO_RECOMEAT_PER_SOL_NATURAL.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bio Eco Actual\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:site\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bio Eco Actual\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/01\\\/09\\\/farines-integrals-vs-farines-refinades\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/01\\\/09\\\/farines-integrals-vs-farines-refinades\\\/\"},\"author\":{\"name\":\"Bio Eco Actual\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#\\\/schema\\\/person\\\/4eb27170188afd2546937159310c0273\"},\"headline\":\"Farines integrals vs. Farines refinades\",\"datePublished\":\"2019-01-09T08:18:26+00:00\",\"dateModified\":\"2019-01-09T11:25:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/01\\\/09\\\/farines-integrals-vs-farines-refinades\\\/\"},\"wordCount\":668,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/01\\\/09\\\/farines-integrals-vs-farines-refinades\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bioecoactual.com\\\/wp-content\\\/uploads\\\/2019\\\/01\\\/PAG.11_SECCIO_RECOMEAT_PER_SOL_NATURAL.jpg\",\"articleSection\":[\"Nutrici\u00f3\"],\"inLanguage\":\"ca-ES\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/01\\\/09\\\/farines-integrals-vs-farines-refinades\\\/\",\"url\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/01\\\/09\\\/farines-integrals-vs-farines-refinades\\\/\",\"name\":\"Farines integrals vs. Farines refinades - 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