{"id":50909,"date":"2021-09-26T09:00:53","date_gmt":"2021-09-26T07:00:53","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=50909"},"modified":"2021-09-26T11:05:08","modified_gmt":"2021-09-26T09:05:08","slug":"adolescents-evitar-deficit-calci-ferro-zinc","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2021\/09\/26\/adolescents-evitar-deficit-calci-ferro-zinc\/","title":{"rendered":"Adolescents: evitar el d\u00e8ficit de calci, ferro i zinc"},"content":{"rendered":"<p>\u00c9s estrany que a un \/ una adolescent li preocupi menjar b\u00e9, el normal \u00e9s que estigui m\u00e9s interessat en menjar fora de casa i amb amics i que s&#8217;oblidi de que hi ha verdura. Els adolescents solen tenir molta gana i mengen a tota hora, aix\u00ed que les necessitats d&#8217;energia es cobreixen sense problemes. Per\u00f2 si no hi ha una bona varietat d&#8217;aliments, alguns nutrients poden quedar-se curts i generar-los un <strong>d\u00e8ficit de calci, ferro i zinc.<\/strong><!--more--><\/p>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-50905 aligncenter\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/09\/evita-el-deficit-de-calcio-hierro-y-zinc.jpg\" alt=\"d\u00e9ficit de calcio, hierro y zinc\" width=\"1024\" height=\"683\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/09\/evita-el-deficit-de-calcio-hierro-y-zinc.jpg 1024w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/09\/evita-el-deficit-de-calcio-hierro-y-zinc-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/09\/evita-el-deficit-de-calcio-hierro-y-zinc-696x464.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/09\/evita-el-deficit-de-calcio-hierro-y-zinc-630x420.jpg 630w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/h2>\n<h2>Hem de parar atenci\u00f3 al d\u00e8ficit de calci, ferro i zinc<\/h2>\n<p>L&#8217;adolesc\u00e8ncia \u00e9s un per\u00edode de r\u00e0pid creixement de manera que les necessitats d&#8217;alguns nutrients s\u00f3n molt altes. A m\u00e9s, \u00e9s una \u00e8poca de p\u00e8rdua transit\u00f2ria de moltes de les bones costums adquirides durant la inf\u00e0ncia.<\/p>\n<h3>El calci<\/h3>\n<p>El <strong>calci <\/strong>\u00e9s fonamental perqu\u00e8 en l&#8217;adolesc\u00e8ncia s&#8217;est\u00e0 aconseguint el pic de densitat \u00f2ssia. \u00c9s a dir, com m\u00e9s calci acumulin ara els ossos, m\u00e9s protecci\u00f3 hi haur\u00e0 davant de l&#8217;osteoporosi. Els i les adolescents necessiten 1.000-1.200 mg de calci al dia. La forma m\u00e9s f\u00e0cil de cobrir aquests requeriments \u00e9s prendre 2 gots de llet de vaca o de soja enriquida amb calci di\u00e0riament (o un got i dos iogurts) i a m\u00e9s, una porci\u00f3 de formatge o de tofu quallat amb calci. El calci de la llet de soja enriquida s&#8217;absorbeix igual que el de la de vaca. Altres llets vegetals enriquides tamb\u00e9 serien v\u00e0lides, per\u00f2 la de soja \u00e9s m\u00e9s nutritiva.<\/p>\n<blockquote><p>El calci \u00e9s fonamental perqu\u00e8 en l&#8217;adolesc\u00e8ncia s&#8217;est\u00e0 aconseguint el pic de densitat \u00f2ssia<\/p><\/blockquote>\n<h3>El ferro<\/h3>\n<p>El <strong>ferro<\/strong> no sol ser un problema per als homes, per\u00f2 les dones a partir de la menarquia tenen les seves necessitats molt augmentades per compensar les p\u00e8rdues per la menstruaci\u00f3. El d\u00e8ficit lleu de ferro \u00e9s freq\u00fcent i moltes adolescents necessiten suplements de ferro de forma intermitent durant aquests anys. Les dietes riques en fruites i verdures ajuden a que el ferro dels altres aliments s&#8217;absorbeixi millor.<\/p>\n<blockquote><p>Les llavors de carbassa i de gira-sol i els anacards s\u00f3n una bona font de zinc i un bon refrigeri per a qualsevol moment del dia<\/p><\/blockquote>\n<h3>El zinc<\/h3>\n<p>El <strong>zinc <\/strong>\u00e9s necessari per al creixement, la maduraci\u00f3 dels \u00f2rgans sexuals i el sistema immune. El d\u00e8ficit de zinc pot produir retard en el desenvolupament puberal. El zinc est\u00e0 molt repartit en una gran varietat d&#8217;aliments, i el d\u00e8ficit franc \u00e9s rar, per\u00f2 molts adolescents poden prendre quantitats sub\u00f2ptimes si la seva dieta \u00e9s mon\u00f2tona, i si t\u00e9 molts cereals refinats i molts productes ultraprocessats. Les llavors de carbassa i de gira-sol i els anacards s\u00f3n una bona font de zinc i un bon refrigeri per a qualsevol moment del dia. El llevat nutricional \u00e9s una forma f\u00e0cil d&#8217;afegir un extra de zinc a la dieta; comprova que la marca que feu servir a casa \u00e9s rica en aquest nutrient, ja que no totes les varietats aporten la mateixa quantitat.<\/p>\n<p><strong>Autora<\/strong>: <a href=\"http:\/\/www.creciendoenverde.com\" target=\"_blank\" rel=\"noopener\">Miriam Mart\u00ednez Biarge<\/a>, Metge Pediatre<\/p>\n<p><a href=\"https:\/\/www.bioecoactual.com\/suscripcion\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Suscr\u00edbete<\/strong><\/a><strong> a la Newsletter y recibe Bio Eco Actual gratis cada mes en tu correo<\/strong><\/p>\n<p><a href=\"https:\/\/www.bioecoactual.com\/ca\/subscripcio\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Subscriu-te<\/strong><\/a><strong> a la Newsletter i rep cada mes Bio Eco Actual gratis al teu correu<\/strong><\/p>\n<p><strong><em>Bio Eco Actual<\/em>, <em>el teu mensual 100% ecol\u00f2gic<\/em><br \/>\nLlegir <\/strong><a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/08\/BioEcoActual_Setembre_2021.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Bio Eco Actual Setembre 2021<\/strong><\/a><\/p>\n<p><iframe style=\"border: none; width: 100%; height: 520px;\" src=\"\/\/e.issuu.com\/embed.html?d=bioecoactual_setembre_2021&amp;hideIssuuLogo=true&amp;showOtherPublicationsAsSuggestions=true&amp;u=bioecoactual\" allowfullscreen=\"allowfullscreen\"> <\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&Eacute;s estrany que a un \/ una adolescent li preocupi menjar b&eacute;, el normal &eacute;s que estigui m&eacute;s interessat en menjar fora de casa i amb amics i que s&rsquo;oblidi de que hi ha verdura. Els adolescents solen tenir molta gana i mengen a tota hora, aix&iacute; que les necessitats d&rsquo;energia es cobreixen sense problemes. [&hellip;]<\/p>\n","protected":false},"author":419,"featured_media":50906,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7167],"tags":[],"class_list":["post-50909","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio-infantil"],"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>Adolescents: evitar el d\u00e8ficit de calci, ferro i zinc - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"Si no hi ha una bona varietat d&#039;aliments, alguns nutrients els adolescents poden patri un d\u00e8ficit de calci, ferro i zinc.\" \/>\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\/2021\/09\/26\/adolescents-evitar-deficit-calci-ferro-zinc\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Adolescents: evitar el d\u00e8ficit de calci, ferro i zinc\" \/>\n<meta property=\"og:description\" content=\"Si no hi ha una bona varietat d&#039;aliments, alguns nutrients els adolescents poden patri un d\u00e8ficit de calci, ferro i zinc.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bioecoactual.com\/ca\/2021\/09\/26\/adolescents-evitar-deficit-calci-ferro-zinc\/\" \/>\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=\"2021-09-26T07:00:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-09-26T09:05:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/09\/evita-el-deficit-de-calcio-hierro-y-zinc.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\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\\\/2021\\\/09\\\/26\\\/adolescents-evitar-deficit-calci-ferro-zinc\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2021\\\/09\\\/26\\\/adolescents-evitar-deficit-calci-ferro-zinc\\\/\"},\"author\":{\"name\":\"Bio Eco Actual\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#\\\/schema\\\/person\\\/43c1f0817cbc73f37ce66f2978084ceb\"},\"headline\":\"Adolescents: evitar el d\u00e8ficit de calci, ferro i zinc\",\"datePublished\":\"2021-09-26T07:00:53+00:00\",\"dateModified\":\"2021-09-26T09:05:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2021\\\/09\\\/26\\\/adolescents-evitar-deficit-calci-ferro-zinc\\\/\"},\"wordCount\":587,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2021\\\/09\\\/26\\\/adolescents-evitar-deficit-calci-ferro-zinc\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bioecoactual.com\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/evita-el-deficit-de-calcio-hierro-y-zinc.jpg\",\"articleSection\":[\"Nutrici\u00f3 Infantil\"],\"inLanguage\":\"ca-ES\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2021\\\/09\\\/26\\\/adolescents-evitar-deficit-calci-ferro-zinc\\\/\",\"url\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2021\\\/09\\\/26\\\/adolescents-evitar-deficit-calci-ferro-zinc\\\/\",\"name\":\"Adolescents: evitar el d\u00e8ficit de calci, ferro i zinc - 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