{"id":38005,"date":"2020-07-09T12:37:01","date_gmt":"2020-07-09T10:37:01","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=38005"},"modified":"2020-07-09T12:37:01","modified_gmt":"2020-07-09T10:37:01","slug":"saps-per-que-la-fibra-es-tan-bona-per-a-la-teva-salut","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2020\/07\/09\/saps-per-que-la-fibra-es-tan-bona-per-a-la-teva-salut\/","title":{"rendered":"Saps per qu\u00e8 la fibra \u00e9s tan bona per a la teva salut?"},"content":{"rendered":"

La fibra diet\u00e8tica<\/strong> \u00e9s la part comestible dels aliments vegetals, que, per la seva composici\u00f3 qu\u00edmica, no \u00e9s digerida ni absorbida per l’intest\u00ed prim i \u00e9s fermentada parcial o totalment a l’intest\u00ed gros.<\/p>\n

<\/p>\n

\"\u00bfSabes<\/p>\n

La fibra aliment\u00e0ria \u00e9s un conjunt de mol\u00e8cules qu\u00edmiques heterog\u00e8nies de diferent composici\u00f3. Tenim polisac\u00e0rids, com la cel\u00b7lulosa, la hemicel\u00b7lulosa, la lignina, els beta-glucans o la pectina, oligosac\u00e0rids com les dextrines i la inulina, i altres elements no digeribles com les ceres. A difer\u00e8ncia de greixos, prote\u00efnes o carbohidrats, que el cos descompon i absorbeix, la fibra no \u00e9s digerida quedant relativament intacta<\/strong> a trav\u00e9s del est\u00f3mac, intest\u00ed prim i c\u00f2lon fins a sortir de el cos.<\/p>\n

En funci\u00f3 de la seva solubilitat en aigua classifiquem la fibra com soluble<\/strong>, si es dissol en aigua, o insoluble<\/strong>, aquella que per les seves caracter\u00edstiques no es dissol. La fibra soluble<\/strong> en contacte amb l’aigua forma una barreja de consist\u00e8ncia viscosa semblant a un gel. Es troba en vegetals i fruites, sent abundant en pomes, c\u00edtrics, p\u00e8sols, pastanagues, mongetes, civada, ordi i psyllium.<\/p>\n

Una dieta rica en fibra ajuda a reduir el colesterol, a controlar els nivells de sucre en la sang i disminuir el risc de diabetis<\/p><\/blockquote>\n

La fibra insoluble<\/strong> en contacte amb l’aigua forma una barreja de baixa viscositat, ja que est\u00e0 composta per cel\u00b7luloses i lignines. Aquest tipus de fibra \u00e9s l’encarregada del moviment de la mat\u00e8ria a trav\u00e9s del tracte digestiu, i afavoreix l’augment del volum de la femta. Les farines integrals, el seg\u00f3 de blat, les nous, els llegums com les mongetes, llenties i cigrons, i les verdures s\u00f3n bones fonts de fibra insoluble.<\/p>\n

Les dues formes s\u00f3n necess\u00e0ries per a l’organisme i tenen importants beneficis per a la salut.<\/strong> La fibra soluble ajuda a reduir els nivells de colesterol i glucosa a la sang, mentre que la fibra insoluble permet prevenir o alleujar els problemes de restrenyiment o de femta irregulars. La fibra soluble \u00e9s fermentada pels bacteris intestinals el que permet millorar la salut immunol\u00f2gica i digestiva. La quantitat di\u00e0ria recomanada per a una salut \u00f2ptima \u00e9s de 25 grams per a dones, i 38 grams per a homes.<\/p>\n

Una dieta rica en fibra ajuda a reduir el colesterol, a controlar els nivells de sucre en la sang i disminuir el risc de diabetis, i a assolir un pes saludable. Prev\u00e9 malalties card\u00edaques, redueix el risc de desenvolupar hemorroides i de patir malaltia diverticular. Mant\u00e9 un nivell \u00f2ptim del pH en els intestins, el que impedeix la proliferaci\u00f3 de flora pat\u00f2gena generadora de toxines, i evita el c\u00e0ncer colorectal.<\/p>\n

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

Subscriu-te<\/a>\u00a0a la Newsletter i rep cada mes Bio Eco Actual gratis al teu correu<\/strong><\/p>\n

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\nLlegir\u00a0Bio Eco Actual Juliol 2020<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

La fibra dietètica és la part comestible dels aliments vegetals, que, per la seva composició química, no és digerida ni absorbida per l’intestí prim i és fermentada parcial o totalment a l’intestí gros.<\/p>\n","protected":false},"author":419,"featured_media":38002,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166],"tags":[],"class_list":["post-38005","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio"],"yoast_head":"\nSaps per qu\u00e8 la fibra \u00e9s tan bona per a la teva salut?<\/title>\n<meta name=\"description\" content=\"Una dieta rica en fibra ajuda a reduir el colesterol, a controlar els nivells de sucre en la sang i disminuir el risc de diabetis\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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