{"id":11593,"date":"2017-10-13T00:00:00","date_gmt":"2017-10-12T22:00:00","guid":{"rendered":"http:\/\/web-server-devel.mgc.es\/12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis\/"},"modified":"2021-03-11T10:32:56","modified_gmt":"2021-03-11T09:32:56","slug":"12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis\/","title":{"rendered":"12 consells per millorar les digestions, tinguis l&#8217;edat que tinguis"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 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\/12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis\/#1_Mastega_a_consciencia\" >1. Mastega a consci\u00e8ncia<\/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\/12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis\/#2_Cuidat_la_boca\" >2. Cuida&#8217;t la boca<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis\/#3_Menja_menys\" >3. Menja menys<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis\/#4_Beu_mes_liquids\" >4. Beu m\u00e9s l\u00edquids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis\/#5_Mantinguet_actiu\" >5. Mantingue&#8217;t actiu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis\/#6_Pensa_en_la_lactosa\" >6. Pensa en la lactosa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis\/#7_Parla_amb_el_teu_metge_sobre_els_medicaments\" >7. Parla amb el teu metge sobre els medicaments<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.mgc.es\/ca\/blog\/12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis\/#8_Mantingues_lacidesa_estomacal\" >8. Mantingues l&#8217;acidesa estomacal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.mgc.es\/ca\/blog\/12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis\/#9_Vigila_la_vitamina_B12\" >9. Vigila la vitamina B12<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.mgc.es\/ca\/blog\/12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis\/#10_Pensa_a_prendre_probiotics\" >10. Pensa a prendre probi\u00f2tics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.mgc.es\/ca\/blog\/12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis\/#11_Menja_coses_%E2%80%9Cfacils%E2%80%9D\" >11. Menja coses \u201cf\u00e0cils\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.mgc.es\/ca\/blog\/12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis\/#12_Mantinguet_al_teu_pes_ideal\" >12. Mantingue&#8217;t al teu pes ideal<\/a><\/li><\/ul><\/nav><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3866\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2017\/09\/mayores-comiendo2.jpg\" alt=\"Mayores comiendo\" width=\"800\" height=\"533\"><\/p>\n<p>La import\u00e0ncia d&#8217;una bona digesti\u00f3 va molt m\u00e9s enll\u00e0 d&#8217;una cremor d&#8217;est\u00f3mac o d&#8217;una disp\u00e8psia. La medicina \u00e9s cada vegada m\u00e9s conscient del paper important que t\u00e9 el sistema digestiu en la salut general, i m\u00e9s a mesura que s&#8217;envelleix. Molts danys \u2013des de problemes del sistema immune fins a defici\u00e8ncies nutricionals\u2013 poden estar causats per males digestions.<!--more--><\/p>\n<p>Amb la vellesa, tot es va deteriorant, i tamb\u00e9 el sistema digestiu. S\u00edmptomes com la indigesti\u00f3, el reflux, la diarrea, la disp\u00e8psia, el restrenyiment&#8230; s&#8217;aguditzen amb l&#8217;edat. A continuaci\u00f3 donem alguns consells per mantenir una bona salut intestinal, amb independ\u00e8ncia de la teva edat.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Mastega_a_consciencia\"><\/span>1. Mastega a consci\u00e8ncia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>La boca \u00e9s el primer pas de la digesti\u00f3, on un enzim de la saliva, l&#8217;amilasa, comen\u00e7a el proc\u00e9s. La masticaci\u00f3 correcta facilita que aquest enzim impregni millor el bol alimentari, per la qual cosa cal mastegar b\u00e9 els aliments. A m\u00e9s, amb l&#8217;edat disminueix la secreci\u00f3 de saliva, cosa que fa que encara sigui m\u00e9s important la masticaci\u00f3. Empassar-se el menjar sense mastegar del tot \u00e9s for\u00e7ar el sistema digestiu i pot produir inflor i gasos. Tamb\u00e9 pot reduir l&#8217;absorci\u00f3 de nutrients.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Cuidat_la_boca\"><\/span>2. Cuida&#8217;t la boca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Atesa la import\u00e0ncia de la masticaci\u00f3, resulta evident la necessitat de conservar la salut de les dents i les genives. Cal raspallar a fons les dents i esbandir-se la boca b\u00e9 despr\u00e9s dels \u00e0pats, a m\u00e9s d&#8217;acudir peri\u00f2dicament al dentista. Si tens problemes dentals, procura optar per plats m\u00e9s lleugers i pren m\u00e9s brous, sopes de verdures i batuts de fruites, que mantindran el nivell adequat de nutrients i facilitaran la digesti\u00f3.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3867\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2017\/09\/sopa2.jpg\" alt=\"Sopa\" width=\"800\" height=\"533\"><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Menja_menys\"><\/span>3. Menja menys<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Amb l&#8217;edat, l&#8217;est\u00f3mac no admet tant de menjar, perqu\u00e8 les parets tenen menys elasticitat, i disminueix tamb\u00e9 la velocitat a qu\u00e8 es buida. Menja menys i m\u00e9s sovint, i assegurar\u00e0s que el sistema digestiu no se sobrecarregui i evitar\u00e0s la sensaci\u00f3 desagradable de pesadesa d&#8217;est\u00f3mac. Menjar m\u00e9s a poc a poc ajustar\u00e0 la sensaci\u00f3 de sacietat, de manera que l&#8217;est\u00f3mac podr\u00e0 dir a temps al cervell quan \u00e9s ple i no cal menjar m\u00e9s.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Beu_mes_liquids\"><\/span>4. Beu m\u00e9s l\u00edquids<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Els aliments van recorrent l&#8217;intest\u00ed gr\u00e0cies als moviments dels m\u00fasculs abdominals en un proc\u00e9s anomenat peristaltisme: \u00e9s com pr\u00e9mer un tub de pasta de dents. En envellir, el peristaltisme disminueix, fet que alenteix el pas dels aliments pel c\u00f2lon; romandre m\u00e9s temps al c\u00f2lon fa que els aliments perdin m\u00e9s aigua, i aix\u00f2 pot causar restrenyiment.<\/p>\n<p>Cal, doncs, mantenir un nivell d&#8217;hidrataci\u00f3 adequat, ja que el bol alimentari se suavitzar\u00e0 i circular\u00e0 millor per l&#8217;intest\u00ed. Pots beure aigua, infusions, brous i, en general, menjars rics en l\u00edquids: tom\u00e0quets, mel\u00f3, amanides&#8230; Pensa, tamb\u00e9, que amb l&#8217;edat disminueix la sensaci\u00f3 de set, de manera que no cal esperar a tenir set per beure. Pots fixar-te en l&#8217;orina, que no ha de ser massa fosca; si ho \u00e9s, beu m\u00e9s.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3868\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2017\/09\/mayorescorriendo3.jpg\" alt=\"Mayores corriendo\" width=\"800\" height=\"542\"><\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Mantinguet_actiu\"><\/span>5. Mantingue&#8217;t actiu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Tots coneixem b\u00e9 les bondats de l&#8217;exercici i els avantatges que t\u00e9 per a la salut. Pel que fa exclusivament al sistema digestiu, cal una activitat freq\u00fcent per mantenir les contraccions regulars de l&#8217;intest\u00ed, sense comptar que el sedentarisme \u00e9s un factor m\u00e9s que provoca restrenyiment. Aix\u00f2 afecta especialment la gent gran amb mobilitat redu\u00efda. El sol fet d&#8217;aixecar-se i caminar una mica contribueix a evitar el restrenyiment.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_Pensa_en_la_lactosa\"><\/span>6. Pensa en la lactosa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Un altre inconvenient de l&#8217;edat \u00e9s que es produeix menys lactasa, l&#8217;enzim que permet digerir la lactosa. Aquesta manca de lactasa pot arribar a produir intoler\u00e0ncia en alguns casos. Si no et prova la llet, o sospites que pots tenir algun grau d&#8217;intoler\u00e0ncia, visita el teu metge, que et podr\u00e0 aconsellar. Potser haur\u00e0s de suprimir la lactosa de la dieta.<\/p>\n<p>Hi ha diversos nivells d&#8217;intoler\u00e0ncia, i hi ha qui no tolera la llet per\u00f2 s\u00ed els iogurts o altres lactis que tenen molta menys lactosa. I tingues en compte la necessitat de calci si suprimeixes la lactosa, perqu\u00e8 caldr\u00e0 obtenir-lo d&#8217;altres fonts (verdures de fulla, taronges, kiwis&#8230;). Tamb\u00e9 et podr\u00e0 ajudar un suplement de vitamina C.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3818\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2017\/09\/pildoras32.jpg\" alt=\"medicinas\" width=\"800\" height=\"533\"><\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_Parla_amb_el_teu_metge_sobre_els_medicaments\"><\/span>7. Parla amb el teu metge sobre els medicaments<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Els medicaments que prens podrien tenir un paper negatiu en els problemes digestius. L&#8217;aspirina i altres antiinflamatoris, per exemple, poden afectar l&#8217;est\u00f3mac. Si tens problemes card\u00edacs, els blocadors dels canals del calci poden causar restrenyiment, com tamb\u00e9 pot succeir amb alguns analg\u00e8sics (medicines contra el dolor); la metformina, que prenen alguns diab\u00e8tics del tipus 2, pot causar v\u00f2mits, diarrea i disp\u00e8psia&#8230; Si tens cap problema digestiu i tamb\u00e9 prens medicaments, conv\u00e9 que parlis amb el teu metge per si aquests en poden ser la causa.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_Mantingues_lacidesa_estomacal\"><\/span>8. Mantingues l&#8217;acidesa estomacal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Entre les persones grans, s\u00f3n m\u00e9s freq\u00fcents els problemes digestius que causen menys secreci\u00f3 d&#8217;\u00e0cids a l&#8217;est\u00f3mac. Hi ha medicaments, com l&#8217;omeprazol (un inhibidor de la bomba de protons), que poden agreujar el problema.<\/p>\n<p>Els \u00e0cids de l&#8217;est\u00f3mac s\u00f3n necessaris: ajuden a descompondre les prote\u00efnes, estimulen la producci\u00f3 d&#8217;enzims digestius al p\u00e0ncrees i l&#8217;intest\u00ed, i mata els agents pat\u00f2gens i els bacteris que puguin contenir els aliments. La manca d&#8217;\u00e0cids pot comportar inflor, flatul\u00e8ncia, males digestions, diarrea o restrenyiment.<\/p>\n<p>Per mantenir l&#8217;acidesa en el nivell adequat, procura menjar a poc a poc, fer-ho de manera relaxada i en menys quantitat, i m\u00e9s sovint. Beu els l\u00edquids a temperatura ambient, en comptes de prendre&#8217;ls freds.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"9_Vigila_la_vitamina_B12\"><\/span>9. Vigila la vitamina B12<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Aix\u00f2 t\u00e9 a veure amb el punt anterior: per absorbir la vitamina B12 cal un cert nivell d&#8217;acidesa a l&#8217;est\u00f3mac. La manca d&#8217;aquesta vitamina important pot donar lloc a an\u00e8mia, fins i tot a la megalobl\u00e0stica, o perniciosa, que causa que el sistema immune ataqui les c\u00e8l\u00b7lules de l&#8217;est\u00f3mac. Els s\u00edmptomes del d\u00e8ficit d&#8217;aquesta vitamina s\u00f3n problemes de mem\u00f2ria, de claredat del pensament, fatiga muscular, depressi\u00f3, i convulsions an\u00f2males de les extremitats. Davant la sospita que puguis estar baix de vitamina B12, visita el teu metge per revisar-ne els nivells.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3869\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2017\/09\/lacteos5.jpg\" alt=\"l\u00e1cteos\" width=\"800\" height=\"531\"><\/p>\n<h2><span class=\"ez-toc-section\" id=\"10_Pensa_a_prendre_probiotics\"><\/span>10. Pensa a prendre probi\u00f2tics<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>S\u00f3n bacteris &#8220;vius&#8221; que es troben a l&#8217;intest\u00ed i que tenen un paper fonamental en la salut digestiva. De nou, \u00e9s l&#8217;edat la que altera la composici\u00f3 d&#8217;aquests bacteris, que canvien o disminueixen en nombre, i aix\u00f2 comporta diversos efectes directes i indirectes: per exemple, restrenyiment i flatul\u00e8ncia. En particular, els bifidobacteris s\u00f3n els que m\u00e9s disminueixen amb l&#8217;edat i, a m\u00e9s dels efectes esmentats, afecten la regularitat dels h\u00e0bits intestinals.<\/p>\n<p>Pot ser una bona idea prendre un suplement probi\u00f2tic de bona qualitat.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"11_Menja_coses_%E2%80%9Cfacils%E2%80%9D\"><\/span>11. Menja coses \u201cf\u00e0cils\u201d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>En relaci\u00f3 amb el que hem comentat, hi ha aliments que potencien el nivell adequat de probi\u00f2tics. S\u00f3n els anomenats prebi\u00f2tics, i n&#8217;hi ha de variats: pl\u00e0tans, porros, cebes, all, civada; aliments fermentats: quefir, kombucha, xucrut, miso&#8230; Menjar aquests aliments (millor si els alternes), alhora que mantens baixa la ingesta de sucre, fomentar\u00e0 el creixement de bacteris beneficiosos, cosa que millorar\u00e0 les teves digestions i l&#8217;absorci\u00f3 dels nutrients.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"12_Mantinguet_al_teu_pes_ideal\"><\/span>12. Mantingue&#8217;t al teu pes ideal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>L&#8217;exc\u00e9s de pes \u00e9s una causa primordial del reflux gastroesof\u00e0gic, que es produeix quan els \u00e0cids estomacals surten de l&#8217;est\u00f3mac i envaeixen l&#8217;es\u00f2fag, provocant cremor i altres problemes. Si tens exc\u00e9s de pes, pot incrementar la pressi\u00f3 sobre l&#8217;est\u00f3mac i facilitar que els \u00e0cids surtin cap amunt. A m\u00e9s del fet que un pes adequat pot evitar aquest problema, no oblidis que tindr\u00e0s m\u00e9s mobilitat i un millor estat f\u00edsic, factors fonamentals per a la teva salut digestiva i global.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La import\u00e0ncia d&#8217;una bona digesti\u00f3 va molt m\u00e9s enll\u00e0 d&#8217;una cremor d&#8217;est\u00f3mac o d&#8217;una disp\u00e8psia. La medicina \u00e9s cada vegada m\u00e9s conscient del paper important que t\u00e9 el sistema digestiu en la salut general, i m\u00e9s a mesura que s&#8217;envelleix. Molts danys \u2013des de problemes del sistema immune fins a defici\u00e8ncies nutricionals\u2013 poden estar causats [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":14187,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[992,666,15,665],"tags":[384,437,460,481,500],"class_list":["post-11593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aparell-digestiu","category-habits-saludables","category-salut","category-vida-sana-ca","tag-alimentacio","tag-habits-saludables","tag-metge","tag-prevencio","tag-salut-intestinal"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/mayores-comiendo2.jpg","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 v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>12 consells per millorar les digestions, tinguis l&#039;edat que tinguis - 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\/12-consells-per-millorar-les-digestions-tinguis-ledat-que-tinguis\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 consells per millorar les digestions, tinguis l&#039;edat que tinguis - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"La import\u00e0ncia d&#8217;una bona digesti\u00f3 va molt m\u00e9s enll\u00e0 d&#8217;una cremor d&#8217;est\u00f3mac o d&#8217;una disp\u00e8psia. La medicina \u00e9s cada vegada m\u00e9s conscient del paper important que t\u00e9 el sistema digestiu en la salut general, i m\u00e9s a mesura que s&#8217;envelleix. 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