{"id":81638,"date":"2023-09-08T08:49:39","date_gmt":"2023-09-08T06:49:39","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=81638"},"modified":"2025-05-15T13:27:32","modified_gmt":"2025-05-15T11:27:32","slug":"dieta-antiinflamatoria","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2023\/09\/08\/dieta-antiinflamatoria\/","title":{"rendered":"L&#8217;ABC de la dieta antiinflamat\u00f2ria"},"content":{"rendered":"<p>La <strong>inflamaci\u00f3<\/strong> \u00e9s una resposta del cos davant de lesions, afeccions, estr\u00e8s i mals h\u00e0bits. \u00c9s un proc\u00e9s de defensa natural de l\u2019organisme que no \u00e9s patol\u00f2gic en situacions agudes, per\u00f2 que si es cronifica pot ser molt perjudicial i causar diverses malalties. La inflamaci\u00f3 de baixa intensitat mant\u00e9 l\u2019organisme en alerta constant, debilitant-lo. <strong>La dieta \u00e9s fonamental per neutralitzar la <a href=\"https:\/\/www.bioecoactual.com\/ca\/2025\/01\/17\/inflamacio-un-enemic-silencios\/\" target=\"_blank\" rel=\"noopener\">inflamaci\u00f3 cr\u00f2nica<\/a><\/strong>. Alguns aliments saludables faciliten la reducci\u00f3 de la inflamaci\u00f3, mentre que altres tipus de productes tendeixen a incrementar-la. Conv\u00e9 con\u00e8ixer quins pertanyen a cada categoria.<br \/>\n<!--more--><\/p>\n<figure id=\"attachment_81631\" aria-describedby=\"caption-attachment-81631\" style=\"width: 1000px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-81631\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2023\/09\/nueces.jpg\" alt=\"Dieta antiinflamatoria\" width=\"1000\" height=\"691\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2023\/09\/nueces.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2023\/09\/nueces-768x531.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2023\/09\/nueces-218x150.jpg 218w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2023\/09\/nueces-696x481.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2023\/09\/nueces-608x420.jpg 608w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2023\/09\/nueces-100x70.jpg 100w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption id=\"caption-attachment-81631\" class=\"wp-caption-text\">\u00a9Bio Eco Actual<\/figcaption><\/figure>\n<h2>Aliments antiinflamatoris<\/h2>\n<p>Contenen elements antioxidants que optimitzen el bon funcionament de les funcions corporals, actuen sobre el sistema immunitari i frenen el proc\u00e9s d\u2019inflamaci\u00f3. Una dieta antiinflamat\u00f2ria ha de ser equilibrada en tots els nutrients, variada i basada en aliments naturals de qualitat ecol\u00f2gica, majorit\u00e0riament d\u2019origen vegetal. Els aliments ecol\u00f2gics garanteixen l\u2019aptitud i la integritat dels seus nutrients i la manca d\u2019elements nocius que potencien la inflamaci\u00f3 com a pesticides i additius.<\/p>\n<ul>\n<li><strong>Baies i fruites<\/strong>. Tenen una gran capacitat antioxidant. Les baies de colors morats, com mores, cireres, gerds i nabius s\u00f3n riques en antocianines com el resveratrol. Altres fruites de tons ataronjats, com els albercocs, contenen carotenoides, que configuren la vitamina A. Els c\u00edtrics i els kiwis s\u00f3n grans fonts de vitamina C.<\/li>\n<li><strong> Hortalisses<\/strong>. Aporten antioxidants, enzims i flavonoides. Destaca la fam\u00edlia de les cruc\u00edferes, com cols, <a href=\"https:\/\/www.bioecoactual.com\/ca\/2024\/04\/25\/el-broquil-un-vegetal-multifacetic\/\" target=\"_blank\" rel=\"noopener\">br\u00f2quil<\/a>, kale i raves amb els seus compostos sulfurats. La fam\u00edlia d\u2019alls, cebes i porros tenen un altre tipus de sulfurs de gran poder antiinflamatori. Els tom\u00e0quets aporten licop\u00e8, mentre que pebrots i carbasses s\u00f3n una gran font de betacarotens.<\/li>\n<li><strong> Fruita seca i llavors<\/strong>. Rics en vitamina E i polifenols antioxidants. S\u00f3n font d\u2019\u00e0cids grassos essencials omega 3, 6 i 9. Destaquen el lli, la xia, el c\u00e0nem i les nous com a font d\u2019omega 3. A les dietes vegetarianes, aquest element es pot suplementar amb oli de microalgues, mentre que les dietes omn\u00edvores incorporen peix gras.<\/li>\n<\/ul>\n<blockquote><p>Una dieta antiinflamat\u00f2ria ha de ser equilibrada en tots els nutrients, variada i basada en aliments naturals de qualitat ecol\u00f2gica, majorit\u00e0riament d\u2019origen vegetal<\/p><\/blockquote>\n<ul>\n<li><strong>Bolets<\/strong>. Contenen proteoglucans, un tipus de fibra que equilibra les funcions de la microbiota intestinal i fenols amb propietats antiinflamat\u00f2ries. \u00c9s recomanable incloure xampinyons, g\u00edrgoles i altres bolets a la dieta.<\/li>\n<li><strong>Oli d\u2019oliva verge extra<\/strong>. Pres en cru com a amaniment, t\u00e9 propietats antiinflamat\u00f2ries gr\u00e0cies a l\u2019oleocantal, un principi antioxidant amb funcions similars a medicaments com l\u2019ibuprof\u00e8.<\/li>\n<li><strong>Cereals integrals i pseudocereals<\/strong>. Arr\u00f2s i farines de blat i espelta integrals, aix\u00ed com quinoa, alforf\u00f3 i amarant, s\u00f3n rics en fibra, el seu \u00edndex gluc\u00e8mic \u00e9s redu\u00eft i estimulen una correcta secreci\u00f3 d\u2019insulina. Destaca la civada pels seus flavonoides, com l\u2019avenina, amb gran capacitat antiinflamat\u00f2ria.<\/li>\n<\/ul>\n<figure id=\"attachment_81634\" aria-describedby=\"caption-attachment-81634\" style=\"width: 1000px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-81634\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2023\/09\/dieta-antiinflamatoria.jpg\" alt=\"Dieta antiinflamatoria\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2023\/09\/dieta-antiinflamatoria.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2023\/09\/dieta-antiinflamatoria-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2023\/09\/dieta-antiinflamatoria-696x464.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2023\/09\/dieta-antiinflamatoria-630x420.jpg 630w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption id=\"caption-attachment-81634\" class=\"wp-caption-text\">123rfLimited\u00a9josemfeito<\/figcaption><\/figure>\n<ul>\n<li><strong>Cacau<\/strong>. Cont\u00e9 diversos polifenols amb activitat antioxidant, capa\u00e7 de reduir la inflamaci\u00f3. S\u2019ha de consumir ecol\u00f2gic, en una proporci\u00f3 m\u00ednima del 80%, i sense sucres afegits.<\/li>\n<li><strong> Esp\u00e8cies<\/strong>. S\u00f3n riques en polifenols i fitoqu\u00edmics. Algunes, com el gingebre i la c\u00farcuma, tenen demostrades propietats antiinflamat\u00f2ries, especialment si est\u00e0 associada a altres esp\u00e8cies, com ara el pebre. La canyella i el clau tamb\u00e9 s\u00f3n adequades.<\/li>\n<li><strong>Fermentats<\/strong>. Iogurt natural, quefir, kombutxa, xucrut, kimchi i miso contenen elements probi\u00f2tics que contribueixen a l\u2019equilibri del microbiota intestinal i incideixen directament en el sistema immunol\u00f2gic, reduint la inflamaci\u00f3.<\/li>\n<li><strong>Te verd<\/strong>. Les catequines d\u2019aquest tipus d\u2019infusi\u00f3 tenen una funci\u00f3 antiinflamat\u00f2ria. El m\u00e9s destacat \u00e9s el te Matcha.<\/li>\n<\/ul>\n<blockquote><p>Els aliments ecol\u00f2gics garanteixen l\u2019aptitud i la integritat dels seus nutrients<\/p><\/blockquote>\n<h3>Aliments proinflamatoris<\/h3>\n<p>Cal evitar aquest tipus d\u2019aliments perqu\u00e8 incrementen els marcadors d\u2019inflamaci\u00f3 sist\u00e8mica. Propicien la resposta inflamat\u00f2ria de l\u2019organisme i que aquest proc\u00e9s es mantingui en el temps i s\u2019agreugi.<\/p>\n<ul>\n<li><strong>Aliments industrials i processats<\/strong>. Com plats precuinats, snacks, brioixeria i refrescos carbonatats. Solen ser rics en greixos trans, farines refinades i estan acompanyats d\u2019additius i conservants amb reconeguts efectes nocius.<\/li>\n<li><strong> Sucres afegits<\/strong>. No nom\u00e9s el sucre blanc, sin\u00f3 tamb\u00e9 els seus parents morenos, les melasses i els xarops, contribueixen a incrementar la inflamaci\u00f3. S\u2019han de consumir amb molta moderaci\u00f3.<\/li>\n<li><strong>Carbohidrats refinats<\/strong>. La brioixeria industrial i el pa blanc, aix\u00ed com l\u2019arr\u00f2s blanc, les patates i la pasta refinada tenen un \u00edndex gluc\u00e8mic molt elevat que desequilibra la producci\u00f3 d\u2019insulina, \u00e9s causa d\u2019inflamaci\u00f3 i pot derivar en diabetis tipus II o en s\u00edndrome metab\u00f2lica.<\/li>\n<li><strong>Greixos desvirtuats<\/strong>. Els olis refinats de llavors i els greixos hidrogenats o trans perden les seves propietats nutricionals originals i s\u00f3n una de les fonts d\u2019inflamaci\u00f3 m\u00e9s grans. S\u2019han d\u2019evitar igualment els aliments fregits, perqu\u00e8 la calor deteriora l\u2019oli.<\/li>\n<li><strong>Carns vermelles i embotits<\/strong>.<\/li>\n<li><strong>Alcohol<\/strong>.<\/li>\n<\/ul>\n<p><strong>Autora:\u00a0<\/strong>Mercedes Blasco, Nutricionista, M\u00e0ster en Nutrici\u00f3 i salut<\/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><\/strong>, <em>el teu mensual 100% ecol\u00f2gic<\/em><strong><br \/>\nLlegir <\/strong><a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2023\/08\/BioEcoActual_Setembre_2023.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Bio Eco Actual Setembre 2023<\/strong><\/a><\/p>\n<p><iframe style=\"border: none; width: 100%; height: 520px;\" src=\"\/\/e.issuu.com\/embed.html?d=bioecoactual_setembre_2023&amp;hideIssuuLogo=true&amp;showOtherPublicationsAsSuggestions=true&amp;u=bioecoactual\" allowfullscreen=\"allowfullscreen\"> <\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La inflamaci&oacute; &eacute;s una resposta del cos davant de lesions, afeccions, estr&egrave;s i mals h&agrave;bits. &Eacute;s un proc&eacute;s de defensa natural de l&rsquo;organisme que no &eacute;s patol&ograve;gic en situacions agudes, per&ograve; que si es cronifica pot ser molt perjudicial i causar diverses malalties. La inflamaci&oacute; de baixa intensitat mant&eacute; l&rsquo;organisme en alerta constant, debilitant-lo. La [&hellip;]<\/p>\n","protected":false},"author":419,"featured_media":81632,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166],"tags":[],"class_list":["post-81638","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio"],"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>L&#039;ABC de la dieta antiinflamat\u00f2ria - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"Una dieta antiinflamat\u00f2ria ha de ser equilibrada en tots els nutrients, variada i basada en aliments naturals de qualitat ecol\u00f2gica\" \/>\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\/2023\/09\/08\/dieta-antiinflamatoria\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L&#039;ABC de la dieta antiinflamat\u00f2ria\" \/>\n<meta property=\"og:description\" content=\"Una dieta antiinflamat\u00f2ria ha de ser equilibrada en tots els nutrients, variada i basada en aliments naturals de qualitat ecol\u00f2gica\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bioecoactual.com\/ca\/2023\/09\/08\/dieta-antiinflamatoria\/\" \/>\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=\"2023-09-08T06:49:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-15T11:27:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2023\/09\/nueces.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"691\" \/>\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=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2023\\\/09\\\/08\\\/dieta-antiinflamatoria\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2023\\\/09\\\/08\\\/dieta-antiinflamatoria\\\/\"},\"author\":{\"name\":\"Bio Eco Actual\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#\\\/schema\\\/person\\\/43c1f0817cbc73f37ce66f2978084ceb\"},\"headline\":\"L&#8217;ABC de la dieta antiinflamat\u00f2ria\",\"datePublished\":\"2023-09-08T06:49:39+00:00\",\"dateModified\":\"2025-05-15T11:27:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2023\\\/09\\\/08\\\/dieta-antiinflamatoria\\\/\"},\"wordCount\":898,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2023\\\/09\\\/08\\\/dieta-antiinflamatoria\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bioecoactual.com\\\/wp-content\\\/uploads\\\/2023\\\/09\\\/nueces.jpg\",\"articleSection\":[\"Nutrici\u00f3\"],\"inLanguage\":\"ca-ES\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2023\\\/09\\\/08\\\/dieta-antiinflamatoria\\\/\",\"url\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2023\\\/09\\\/08\\\/dieta-antiinflamatoria\\\/\",\"name\":\"L'ABC de la dieta antiinflamat\u00f2ria - 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