{"id":6633,"date":"2015-08-21T10:55:44","date_gmt":"2015-08-21T10:55:44","guid":{"rendered":"https:\/\/www.bioecoactual.com\/2015\/08\/21\/cereals-integrals-l-opcio-mes-completa\/"},"modified":"2025-06-13T15:45:07","modified_gmt":"2025-06-13T13:45:07","slug":"cereals-integrals-l-opcio-mes-completa","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2015\/08\/21\/cereals-integrals-l-opcio-mes-completa\/","title":{"rendered":"Cereals integrals, l&#8217;opci\u00f3 m\u00e9s completa!"},"content":{"rendered":"<p><em><strong><a href=\"https:\/\/solnatural.bio\/\" target=\"_blank\" rel=\"noopener\">Sol Natural 21\/08\/2015<br \/><\/a><\/strong><\/em><strong>Cereals integrals, l&#8217;opci\u00f3 m\u00e9s completa!<\/strong><\/p>\n<p>Els grans integrals s\u00f3n aquells que conserven totes les parts originals del gra, de manera que tenen m\u00e9s nutrients, vitamines i minerals que els refinats. Descobreix els beneficis de consumir integral!<\/p>\n<p>  <!--more-->  <\/p>\n<p><strong>En primer lloc, qu\u00e8 vol dir integral?<\/strong><\/p>\n<p><em>Els cereals integrals s\u00f3n aquells que, en el moment de ser consumits, conserven totes les parts originals del gra: seg\u00f3, germen i endosperma.<\/em> Per contra, els cereals refinats s\u00f3n aquells als quals se&#8217;ls extreu el seg\u00f3 i el germen, conservant nom\u00e9s l&#8217;endosperma i perdent gran part de nutrients.<\/p>\n<blockquote>\n<p>Aix\u00ed doncs, el gra sencer est\u00e0 compost per:<\/p>\n<\/blockquote>\n<p><strong>Endosperma<\/strong>&nbsp;Gran reserva d&#8217;energia<\/p>\n<p>&#8211; Hidrats de carboni<br \/>&#8211; Vitamines B<br \/>&#8211; Prote\u00efnes<\/p>\n<p><strong>Salvat<\/strong>&nbsp;Protegeix al gra<\/p>\n<p>&#8211; Fibra<br \/>&#8211; Vitamines B<br \/>&#8211; Minerals<br \/>&#8211; Prote\u00efnes<br \/>&#8211; Fito qu\u00edmics<\/p>\n<p><strong>Germen<\/strong>&nbsp;Nodreix al gra<\/p>\n<p>&#8211; Vitamines B i E<br \/>&#8211; Antioxidants<br \/>&#8211; Minerals<br \/>&#8211; Fito qu\u00edmics<br \/>&#8211; Greixos insaturats<\/p>\n<p><strong>Integral vol dir que engreixa menys?<\/strong><\/p>\n<p>Segur que m\u00e9s d&#8217;una vegada has sentit que els aliments integrals engreixen menys, per\u00f2 nom\u00e9s es tracta d&#8217;un fals mite que ve refor\u00e7at pel fet que en les dietes de p\u00e8rdua de pes se sol introduir aquest tipus d&#8217;aliments.&nbsp;Per\u00f2 no \u00e9s aix\u00ed. Per exemple, les calories del pa integral s\u00f3n semblants a les del pa blanc. De fet, la seva aportaci\u00f3 de greixos \u00e9s lleument superior.<\/p>\n<p>El que \u00e9s cert \u00e9s que el pa integral pot ajudar-te a aprimar, ja que al contenir m\u00e9s fibra cal mastegar-durant m\u00e9s temps, creant una major sensaci\u00f3 de sacietat.<\/p>\n<p><strong>Llavors, per qu\u00e8 \u00e9s millor consumir cereals integrals que refinats?<\/strong><\/p>\n<p>L&#8217;avantatge d&#8217;escollir aliments elaborats amb cereals integrals \u00e9s que, en conservar el seg\u00f3 i el germen, contenen m\u00e9s nutrients, vitamines i minerals que els cereals refinats.&nbsp;A m\u00e9s a m\u00e9s de molts beneficis per a la nostra salut!<br \/><strong><\/strong><\/p>\n<p><strong>Sensaci\u00f3 de sacietat<\/strong><br \/>Els cereals integrals, sobretot la civada i l&#8217;ordi, tenen un alt contingut en fibra (present sobretot a les capes exteriors del gra).&nbsp;La fibra es digereix lentament, de manera que et far\u00e0 sentir ple \/ a durant m\u00e9s temps. A m\u00e9s, la fibra ajuda a controlar el sucre en sang, a disminuir el colesterol &#8220;dolent&#8221; (LDL) i a reduir el risc de c\u00e0ncer de c\u00f2lon.<br \/><strong><\/strong><\/p>\n<p><strong>Ajuda a la digesti\u00f3<\/strong><br \/>El gran contingut en fibra fa que els moviments intestinals siguin regulars.&nbsp;D&#8217;altra banda, l&#8217;\u00e0cid l\u00e0ctic present en els grans sencers promou la formaci\u00f3 de bacteris &#8220;bones&#8221; a l&#8217;intest\u00ed gros. Aquests bacteris ajuden a la digesti\u00f3 i fomenten una millor absorci\u00f3 dels nutrients.<br \/><strong><\/strong><\/p>\n<p><strong>Redueixen el colesterol<\/strong><br \/>Els cereals integrals ajuden al cos a evitar l&#8217;absorci\u00f3 del colesterol &#8220;dolent&#8221;, i en general, redueixen el risc de malalties cardiovasculars.<br \/><strong><\/strong><\/p>\n<p><strong>Regulen el sucre en sang<\/strong><br \/>S&#8217;ha demostrat que menjar grans integrals t\u00e9 un efecte protector contra la diabetis del tipus 2, per la qual cosa s\u00f3n una opci\u00f3 magn\u00edfica per a les persones que pateixen diabetis o tenen alt risc de diabetis.<br \/><strong><\/strong><\/p>\n<p><strong>Gran font de vitamines del grup B<\/strong><br \/>Finalment, els grans sencers s\u00f3n rics en vitamines B, com la tiamina, la riboflavina i la niacina, totes elles relacionades amb en el metabolisme.&nbsp;A m\u00e9s, contenen \u00e0cid f\u00f2lic, un tipus de vitamina B que ajuda al nostre cos a formar gl\u00f2buls vermells i que resulta fonamental per a la prevenci\u00f3 de defectes cong\u00e8nits en els nadons.<\/p>\n<blockquote>\n<p><strong>Aliments integrals, millor si s\u00f3n ecol\u00f2gics<\/strong><\/p>\n<\/blockquote>\n<p>Els pesticides, herbicides, etc. se solen acumular en la part exterior del cereal, pel que \u00e9s millor assegurar-triar aliments ecol\u00f2gics per evitar ingerir restes de productes qu\u00edmics.<\/p>\n<p><strong>Troba m\u00e9s articles com aquest a&nbsp;<a href=\"https:\/\/solnatural.bio\/\" target=\"_blank\" rel=\"noopener\">www.solnatural.cat<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sol Natural 21\/08\/2015Cereals integrals, l&rsquo;opci&oacute; m&eacute;s completa! Els grans integrals s&oacute;n aquells que conserven totes les parts originals del gra, de manera que tenen m&eacute;s nutrients, vitamines i minerals que els refinats. Descobreix els beneficis de consumir integral!<\/p>\n","protected":false},"author":419,"featured_media":6631,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7164,16],"tags":[2878,725,2347,3124],"class_list":["post-6633","post","type-post","status-publish","format-standard","has-post-thumbnail","category-actualitat","category-uncategorized-ca","tag-cereales","tag-integral","tag-integrales","tag-sol-natural"],"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>Cereals integrals, l&#039;opci\u00f3 m\u00e9s completa! - Bio Eco Actual<\/title>\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\/2015\/08\/21\/cereals-integrals-l-opcio-mes-completa\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cereals integrals, l&#039;opci\u00f3 m\u00e9s completa!\" \/>\n<meta property=\"og:description\" content=\"Sol Natural 21\/08\/2015Cereals integrals, l&rsquo;opci&oacute; m&eacute;s completa! Els grans integrals s&oacute;n aquells que conserven totes les parts originals del gra, de manera que tenen m&eacute;s nutrients, vitamines i minerals que els refinats. 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Els grans integrals s&oacute;n aquells que conserven totes les parts originals del gra, de manera que tenen m&eacute;s nutrients, vitamines i minerals que els refinats. 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