{"id":11409,"date":"2013-01-09T00:00:00","date_gmt":"2013-01-08T23:00:00","guid":{"rendered":"http:\/\/web-server-devel.mgc.es\/mastegar-be-els-aliments-ajuda-en-les-dietes\/"},"modified":"2021-03-11T10:30:43","modified_gmt":"2021-03-11T09:30:43","slug":"mastegar-be-els-aliments-ajuda-en-les-dietes","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/mastegar-be-els-aliments-ajuda-en-les-dietes\/","title":{"rendered":"Mastegar b\u00e9 els aliments ajuda en les dietes"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/mastegar-be-els-aliments-ajuda-en-les-dietes\/#La_primera_digestio_es_fa_a_la_boca\" >La primera digesti\u00f3 es fa a la boca<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/mastegar-be-els-aliments-ajuda-en-les-dietes\/#Facilitar_les_digestions\" >Facilitar les digestions<\/a><\/li><\/ul><\/nav><\/div>\n<p><strong>Anticipa la sensaci\u00f3 de sacietat i ajuda a realitzar una bona digesti\u00f3. \u00c9s molt important mantenir un h\u00e0bit correcte i saludable d&#8217;alimentaci\u00f3.<br \/>\n<\/strong><\/p>\n<p><a href=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2013\/01\/mastegar_be_els_aliments_aprima.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-843\" title=\"mastegar_be_els_aliments_aprima\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2013\/01\/mastegar_be_els_aliments_aprima.gif\" alt=\"\" width=\"678\" height=\"439\"><\/a><\/p>\n<p>Mastegar els aliments un nombre determinat de vegades, a m\u00e9s de contribuir a la bona digesti\u00f3, anticipa la sensaci\u00f3 de sacietat. Aix\u00f2 fa que mengem menys i, per tant, que la ingesta de calories innecess\u00e0ries sigui menor. El resultat: ens aprimem.<!--more--><\/p>\n<p>Les festes de Nadal ja han passat i el m\u00e9s probable \u00e9s que ens haguem excedit amb els \u00e0pats. Al gener cobren m\u00e9s for\u00e7a els bons prop\u00f2sits per a l&#8217;any nou i ens preocupem per recuperar la figura. \u00c9s llavors un bon moment per a no deixar-nos enlluernar per les promeses de p\u00e8rdua f\u00e0cil de pes amb dietes miraculoses ja que, el que \u00e9s important \u00e9s adquirir un h\u00e0bit correcte d&#8217;alimentaci\u00f3 i mantenir-lo en el temps, i mai \u00e9s tard per comen\u00e7ar.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"La_primera_digestio_es_fa_a_la_boca\"><\/span>La primera digesti\u00f3 es fa a la boca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Aprofitant la motivaci\u00f3 extra les bones intencions per aprimar-nos, potser sigui ara el millor moment per habituar-nos a menjar correctament. Entre els h\u00e0bits correctes, a m\u00e9s de la repetida dieta equilibrada, mereix una consideraci\u00f3 especial el fet de mastegar b\u00e9 els aliments i fer-ho un nombre determinat de vegades. Est\u00e0 comprovat que \u201cla primera digesti\u00f3 es fa a la boca\u201d, com s&#8217;acostuma a dir.<\/p>\n<p>La masticaci\u00f3 i la saliva juguen un paper molt important per a una bona digesti\u00f3 dels aliments. La masticaci\u00f3 \u00e9s rellevant perqu\u00e8 permet compactar el bol alimentari, estimula la secreci\u00f3 de saliva i envia informaci\u00f3 al cervell que fa que s&#8217;estimuli l&#8217;activitat contr\u00e0ctil i secretora del tracte intestinal. S\u00f3n aquests senyals que rep el cervell, quan la masticaci\u00f3 \u00e9s prolongada, les que anticipen la sensaci\u00f3 de sacietat. Quan mengem molt de pressa els senyals arriben quan hem acabat de menjar -normalment m\u00e9s quantitat de la que necessitavem-, i \u00e9s quan apareix la (desagradable) sensaci\u00f3 de digesti\u00f3 pesada.<\/p>\n<p>Per altra banda, tenim m\u00e9s sensaci\u00f3 de sacietat quan mengem prote\u00efnes, que s\u00f3n m\u00e9s saciants que els greixos. Aix\u00ed mateix, els productes rics en fibres al inflar-se a l&#8217;est\u00f3mac quan es barregen amb l\u00edquids produeixen una pressi\u00f3 estomacal que augmenta transit\u00f2riament la sensaci\u00f3 de sacietat.<\/p>\n<p>Mastegar correctament i el temps necessari ens permet, a m\u00e9s, assaborir els aliments i ens ajuda a calmar el sistema nervi\u00f3s, augmentant la quantitat d&#8217;oxigen al cos, el que redueix l&#8217;ansietat durant el menjar i ens evita una digesti\u00f3 dif\u00edcil.<\/p>\n<p>Els macrobi\u00f2tics diuen que cada mos s&#8217;hauria de mastegar un m\u00ednim de 50 vegades, tot i que els metges no parlen tant de nombre sin\u00f3 de de la necessitat de <strong>reduir la mida de les part\u00edcules dels aliments per tal de facilitar l&#8217;inici de la digesti\u00f3.<\/strong><\/p>\n<h3>La correcta masticaci\u00f3 dels aliments juntament amb la salivaci\u00f3 facilita la digesti\u00f3 de la seg\u00fcent manera:<\/h3>\n<ul>\n<li>L&#8217;amilasa salivar (l&#8217;enzim que es produeix a les gl\u00e0ndules salivals) inicia el proc\u00e9s qu\u00edmic de la hidr\u00f2lisi del mid\u00f3. \u00c9s a dir, trenca en cadenes m\u00e9s curtes les cadenes de glucosa que formen aquest mid\u00f3, el que comporta una bona absorci\u00f3 a l&#8217;intest\u00ed.<\/li>\n<li>El mateix passa amb la lipasa salivar, l&#8217;enzim que ataca els l\u00edpids.<\/li>\n<li>La saliva, a m\u00e9s, no nom\u00e9s lubrifica els aliments, sin\u00f3 que permet contrarestar l&#8217;acidesa que ataca l&#8217;esmalt dental.<\/li>\n<\/ul>\n<p>En persones amb problemes de masticaci\u00f3, degut a patologies mandibulars, s&#8217;ha comprovat que una part important pateix trastorns digestius, com ara coragre, distensi\u00f3 abdominal, diarrea o estrenyiment. La correcci\u00f3 del problema amb pr\u00f2tesis dentals fa que en la major part dels casos desapareguin les mol\u00e8sties digestives.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Facilitar_les_digestions\"><\/span>Facilitar les digestions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Altres pautes per tenir cura del nostre est\u00f3mac i afavorir les digestions, a m\u00e9s d&#8217;una correcta masticaci\u00f3 s\u00f3n:<\/p>\n<ul>\n<li>No abusar dels condiments, esp\u00e8cies o picants.<\/li>\n<li>Evitar situacions de nerviosisme o d&#8217;estr\u00e9s, ja que causen contraccions g\u00e0striques.<\/li>\n<li>No anar a dormir o practicar exercici f\u00edsic immediatament despr\u00e9s de menjar.<\/li>\n<li>Portar una dieta rica en fibra, fruita i vegetals.<\/li>\n<li>Moderar el consum d&#8217;alcohol.<\/li>\n<li>Cal recordar que alguns f\u00e0rmacs resulten gastroagressius, com l&#8217;aspirina o els antiinflamatoris.<\/li>\n<li>Com ja hem apuntat abans, no atipar-se: menjar de forma lleugera i mantenir uns horaris regulars<\/li>\n<\/ul>\n<p>En definitiva, una correcta masticaci\u00f3, a m\u00e9s de facilitar la digesti\u00f3, contribueix a ingerir menys calories, el que resulta clarament favorable per seguir una dieta d&#8217;aprimament. Cal tenir present, a m\u00e9s, que<strong> a mida que envellim les necessitats cal\u00f2riques s\u00f3n menors<\/strong> i, per tant, \u00e9s immensament convenient adquirir el bon h\u00e0bit d&#8217;aixecar-se de la taula sense la molesta sensaci\u00f3 de plenitud g\u00e0strica, quelcom completament incompatible amb una dieta saludable.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mastegar els aliments un nombre determinat de vegades, a m\u00e9s de contribuir a la bona digesti\u00f3, anticipa la sensaci\u00f3 de sacietat. Aix\u00f2 fa que mengem menys i, per tant, que la ingesta de calories innecess\u00e0ries sigui menor. El resultat: ens aprimem.<\/p>\n","protected":false},"author":3,"featured_media":13581,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[666,665],"tags":[424,481],"class_list":["post-11409","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habits-saludables","category-vida-sana-ca","tag-endocrinologia-ca","tag-prevencio"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/masticar_bien_adelgaza.gif","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mastegar b\u00e9 els aliments ajuda en les dietes - MGC M\u00fatua<\/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.mgc.es\/ca\/blog\/mastegar-be-els-aliments-ajuda-en-les-dietes\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mastegar b\u00e9 els aliments ajuda en les dietes - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Mastegar els aliments un nombre determinat de vegades, a m\u00e9s de contribuir a la bona digesti\u00f3, anticipa la sensaci\u00f3 de sacietat. Aix\u00f2 fa que mengem menys i, per tant, que la ingesta de calories innecess\u00e0ries sigui menor. 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