{"id":7259,"date":"2015-11-23T20:53:33","date_gmt":"2015-11-23T20:53:33","guid":{"rendered":"https:\/\/www.bioecoactual.com\/2015\/11\/23\/fonts-vegetals-de-ferro\/"},"modified":"2017-03-30T11:13:49","modified_gmt":"2017-03-30T11:13:49","slug":"fonts-vegetals-de-ferro","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2015\/11\/23\/fonts-vegetals-de-ferro\/","title":{"rendered":"Fonts vegetals de Ferro"},"content":{"rendered":"<\/p>\n

El Granero Integral 23\/11\/2015
<\/a><\/strong><\/em>Fonts vegetals de Ferro.<\/strong><\/p>\n

Tot i que les necessitats de Ferro del nostre organisme s\u00f3n molt petites, les seves funcions en ell, s\u00f3n molt importants. Aquest oligoelement, forma part de l’hemoglobina de la sang, la funci\u00f3 \u00e9s transportar oxigen a les c\u00e8l\u00b7lules dels nostres teixits.<\/p>\n

<\/p>\n

Les necessitats d’aquest oligoelement veurien segons el sexe:<\/span><\/p>\n

– Els homes<\/strong> necessiten menys, al voltant de 10 mg al dia.
– Les dones en edat f\u00e8rtil<\/strong>, requereixen entre 15 i 20 mg, que ajudin a cobrir les p\u00e8rdues que es produeixen amb la menstruaci\u00f3. A m\u00e9s, durant l’embar\u00e0s i la lact\u00e0ncia les necessitats de Ferro tamb\u00e9 augmenten, ja que \u00e9s fonamental per a la formaci\u00f3 de noves c\u00e8l\u00b7lules.<\/p>\n

Podem aportar Ferro a l’organisme a trav\u00e9s de complements alimentaris vegetals que pots trobar al teu Herbolari o botiga especialitzada. Hi ha preparats com Ferrogran<\/a><\/strong> (en c\u00e0psules) o Ferrogran Plus<\/a><\/strong> (bevible) a for\u00e7a de fonts vegetals de Ferro.<\/p>\n

Per\u00f2, per descomptat, tamb\u00e9 es pot aportar a trav\u00e9s de l’alimentaci\u00f3. En aquest cas, perqu\u00e8 no es donin mancances d’aquest mineral, \u00e9s important:<\/p>\n

– Que la seva ingesta sigui l’adequada.<\/strong>
– Que l’absorci\u00f3 del mateix sigui \u00f2ptima.<\/strong> Afortunadament, com m\u00e9s Ferro necessitem m\u00e9s gran \u00e9s l’absorci\u00f3 a nivell intestinal.<\/p>\n

Si decidim prendre fonts vegetals de Ferro, haurem de considerar primer, que la seva absorci\u00f3 \u00e9s menor que la de fonts animals.<\/p>\n

D’altra banda, hi ha algunes subst\u00e0ncies en molts dels aliments que ingerim de manera habitual, que poden interferir en una absorci\u00f3 adequada de Ferro<\/p>\n

– La fibra<\/strong>, per exemple, especialment presa a\u00efllada, com el seg\u00f3, bloqueja l’absorci\u00f3 d’aquest oligoelement.
– El mateix succeeix amb els tanins que trobem al caf\u00e8 o el te<\/strong>.
– Els suplements de calci o els anti\u00e0cids<\/strong> poden dificultar igualment la seva absorci\u00f3.<\/p>\n

No obstant aix\u00f2, hi ha molt bones fonts de Ferro en la nostra alimentaci\u00f3 habitual i petits trucs que podem fer per millorar la seva absorci\u00f3. Per exemple:<\/p>\n

– Sempre que vulguis prendre un aliment ric en ferro, assegura’t d’afegir una mica de suc de llimona, la vitamina C augmenta la capacitat d’absorbir Ferro inorg\u00e0nic (vegetal)<\/strong>.<\/p>\n

– Les fulles verdes, el br\u00f2quil o les cols, s\u00f3n aliments rics en Ferro i tamb\u00e9 en vitamina C<\/strong>, aix\u00ed que et beneficiar\u00e0s doblement del seu consum.<\/p>\n

– La salut dels nostres intestins \u00e9s fonamental per a una bona absorci\u00f3, aix\u00ed que no t’oblidis d‘incloure fermentats en els teus menjars<\/strong>; no nom\u00e9s ajudaran a mantenir uns intestins saludables, sin\u00f3 que el seu \u00e0cid l\u00e0ctic a m\u00e9s, facilitar\u00e0 l’absorci\u00f3 de Ferro.<\/p>\n

\n

Altres fonts vegetals riques en Ferro:<\/p>\n<\/blockquote>\n

– Alga Nori<\/a><\/strong> 23 mg per cada 100 g
– Llevadura de cervesa<\/a><\/strong> 17 mg per cada 100 g
– Llavors de s\u00e8sam<\/a><\/strong> 10 mg per cada 100 g
– Mill<\/a><\/strong> 9 mg per cada 100 g
– Llenties<\/a><\/strong> 7 mg per cada 100 g
– G\u00e8rmen de blat<\/a><\/strong> 7 mg per cada 100 g
– Llavors de girasol<\/a><\/strong> 7 mg per cada 100 g
– Ametlles<\/a><\/strong> 5 mg per cada 100 g
– Blat Sarra\u00ed<\/a><\/strong> 2,2 mg per cada 100 g<\/p>\n

Autora: <\/em><\/strong>Isabel Moreno | Consultora Macrobi\u00f2tica i Professora d’Alimentaci\u00f3 Saludable | www.macrosano.com<\/a><\/p>\n

Descobreix m\u00e9s informaci\u00f3 interessant a www.elgranero.com<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

El Granero Integral 23\/11\/2015Fonts vegetals de Ferro. Tot i que les necessitats de Ferro del nostre organisme són molt petites, les seves funcions en ell, són molt importants. Aquest oligoelement, forma part de l’hemoglobina de la sang, la funció és transportar oxigen a les cèl·lules dels nostres teixits.<\/p>\n","protected":false},"author":419,"featured_media":7257,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7164],"tags":[],"class_list":["post-7259","post","type-post","status-publish","format-standard","has-post-thumbnail","category-actualitat"],"yoast_head":"\nFonts vegetals de Ferro - 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\/2015\/11\/23\/fuentes-vegetales-de-hierro\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fonts vegetals de Ferro\" \/>\n<meta property=\"og:description\" content=\"El Granero Integral 23\/11\/2015Fonts vegetals de Ferro. 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Aquest oligoelement, forma part de l’hemoglobina de la sang, la funció és transportar oxigen a les cèl·lules dels nostres teixits.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bioecoactual.com\/2015\/11\/23\/fuentes-vegetales-de-hierro\/\" \/>\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=\"2015-11-23T20:53:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-03-30T11:13:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2015\/11\/hierro.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"599\" \/>\n\t<meta property=\"og:image:height\" content=\"480\" \/>\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\\\/2015\\\/11\\\/23\\\/fuentes-vegetales-de-hierro\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/2015\\\/11\\\/23\\\/fuentes-vegetales-de-hierro\\\/\"},\"author\":{\"name\":\"Bio Eco Actual\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#\\\/schema\\\/person\\\/43c1f0817cbc73f37ce66f2978084ceb\"},\"headline\":\"Fonts vegetals de Ferro\",\"datePublished\":\"2015-11-23T20:53:33+00:00\",\"dateModified\":\"2017-03-30T11:13:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/2015\\\/11\\\/23\\\/fuentes-vegetales-de-hierro\\\/\"},\"wordCount\":586,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/2015\\\/11\\\/23\\\/fuentes-vegetales-de-hierro\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bioecoactual.com\\\/wp-content\\\/uploads\\\/2015\\\/11\\\/hierro.jpg\",\"articleSection\":[\"Actualitat - 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