{"id":11727,"date":"2018-12-24T00:00:00","date_gmt":"2018-12-23T23:00:00","guid":{"rendered":"http:\/\/web-server-devel.mgc.es\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/"},"modified":"2021-07-08T11:32:00","modified_gmt":"2021-07-08T09:32:00","slug":"aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/","title":{"rendered":"Aliments que ajuden a refor\u00e7ar les teves defenses a l&#8217;hivern"},"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\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/#Aliments_rics_en_vitamines_A_B_C_D_i_E\" >Aliments rics en vitamines A, B, C, D i E<\/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\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/#Aliments_antioxidants\" >Aliments antioxidants<\/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\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/#Aliments_probiotics\" >Aliments probi\u00f2tics<\/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\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/#All_i_ceba\" >All i ceba<\/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\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/#Gingebre\" >Gingebre<\/a><\/li><\/ul><\/nav><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5498\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2018\/12\/alimentos-invierno-sopa.jpg\" alt=\"sopa\" width=\"800\" height=\"533\" \/><\/p>\n<p>A l&#8217;hivern el nostre sistema immunol\u00f2gic necessita un refor\u00e7 extra per fer front als virus i bacteris responsables de la grip i els refredats propis d&#8217;aquesta estaci\u00f3. Una alimentaci\u00f3 correcta sempre \u00e9s una bona aliada per enfortir les defenses, i introduir cert tipus d&#8217;aliments de temporada a la nostra dieta ens pot ajudar a gaudir d&#8217;un hivern m\u00e9s saludable.<!--more--><\/p>\n<p>El fred, el vent, la humitat i els canvis bruscos de temperatura s\u00f3n condicions que poden afectar l&#8217;organisme i facilitar l&#8217;atac d&#8217;agents pat\u00f2gens externs. Disposar d&#8217;un sistema immunol\u00f2gic fort ens garanteix una millor resposta de l&#8217;organisme als virus i els bacteris a l&#8217;hora de prevenir el contagi de la grip i els refredats, i en aquest sentit l&#8217;alimentaci\u00f3 t\u00e9 un paper molt important.<\/p>\n<p>Una alimentaci\u00f3 equilibrada, sempre al costat d&#8217;uns h\u00e0bits de vida saludables, ajuda a l&#8217;enfortiment de les defenses. Si introdu\u00efm en la nostra dieta certs aliments de temporada estem ajudant l&#8217;organisme a prevenir les malalties t\u00edpiques de l&#8217;hivern. O si ja les hem contret, a recuperar-se millor. Quins s\u00f3n els aliments que no han de faltar en la nostra dieta d&#8217;hivern per ajudar a refor\u00e7ar el sistema immunol\u00f2gic?<\/p>\n<p>[mautic type=&#8221;content&#8221; slot=&#8221;ebook-02-ca&#8221; \/]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Aliments_rics_en_vitamines_A_B_C_D_i_E\"><\/span>Aliments rics en vitamines A, B, C, D i E<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>La vitamina A<\/strong> ajuda a regular la funci\u00f3 dels limf\u00f2cits T, c\u00e8l\u00b7lules del sistema immunol\u00f2gic que protegeixen del mal que fan els virus i els bacteris. Tamb\u00e9 protegeixen el bon estat de les mucoses nasals, que impedeixen l&#8217;entrada d&#8217;agents infecciosos, i de les mucoses intestinals, que prevenen les infeccions respirat\u00f2ries. I refor\u00e7a les defenses de la pell. Productes animals grassos, com ara l&#8217;ou i els l\u00e0ctics sencers s\u00f3n rics en vitamina A. I amb la verdura i fruita de color verd (espinacs, br\u00f2quil&#8230;) i la de color vermell-ataronjat (pastanaga, carabassa&#8230;) obtenim pro vitamina A, necess\u00e0ria per produir la vitamina A.<\/p>\n<p><strong>Les vitamines del grup B<\/strong>: B6, B9 (\u00e0cid f\u00f2lic) i B12 enforteixen el sistema immunitari. Les dues primeres les trobem en els llegums i els cereals integrals, el peix, la verdura de fulla verda o la fruita seca. La vitamina B12 est\u00e0 present en peix i marisc, carn, ous i l\u00e0ctics.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5497\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2018\/12\/alimentos-invierno-naranjas.jpg\" alt=\"naranjas\" width=\"800\" height=\"533\" \/><\/p>\n<p>Una aportaci\u00f3 suficient de <strong>vitamina C<\/strong> afavoreix la producci\u00f3 de limf\u00f2cits T i ajuda a disminuir la freq\u00fc\u00e8ncia i la durada de les infeccions respirat\u00f2ries, n\u2019alleuja els s\u00edmptomes. Podem trobar vitamina C en gaireb\u00e9 totes les fruites, hortalisses i verdures fresques.<\/p>\n<p>Tamb\u00e9 hem de tenir una aportaci\u00f3 adequada de <strong>vitamina D<\/strong>, perqu\u00e8 el d\u00e8ficit d&#8217;aquesta vitamina est\u00e0 directament relacionat amb el risc de patir infeccions de les vies respirat\u00f2ries, ja que els limf\u00f2cits T no s&#8217;activen per complir la seva funci\u00f3 defensiva. Trobem vitamina D en els ous, els l\u00e0ctics sencers, el peix blau, els bolets i els aliments enriquits amb aquesta vitamina. L&#8217;exposici\u00f3 solar moderada tamb\u00e9 \u00e9s important per a la s\u00edntesi de la vitamina D, de manera que no hem d&#8217;oblidar aprofitar els dies assolellats i passejar una mica a l&#8217;aire lliure.<\/p>\n<p>Finalment, la <strong>vitamina E<\/strong> \u00e9s un antioxidant molt potent que protegeix les c\u00e8l\u00b7lules i enforteix el sistema immunitari, sobretot en persones grans amb les defenses baixes. A m\u00e9s, una aportaci\u00f3 correcta d&#8217;aquesta vitamina tamb\u00e9 ajuda a prevenir infeccions de les vies respirat\u00f2ries. La trobem en la verdura de fulla verda, en l&#8217;oli d&#8217;oliva, les olives, l&#8217;alvocat o els fruits secs.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Aliments_antioxidants\"><\/span>Aliments antioxidants<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Protegeixen de l&#8217;acci\u00f3 dels radicals lliures responsables del deteriorament cel\u00b7lular, de manera que <strong>protegeix el sistema immunol\u00f2gic<\/strong>. Tamb\u00e9 ajuden a eliminar toxines de l&#8217;organisme. Fruita i verdura com ara la remolatxa, el br\u00f2quil, o la magrana t\u00e9 un alt efecte antioxidant.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Aliments_probiotics\"><\/span>Aliments probi\u00f2tics<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Aquest grup d&#8217;aliments cont\u00e9 bacteris beneficiosos que ajuden a l&#8217;equilibri de la flora intestinal, imprescindible per a un <strong>bon funcionament del sistema digestiu i de l\u2019immunol\u00f2gic<\/strong>. Les trobem en els l\u00e0ctics fermentats com ara el iogurt natural, el formatge i en altres productes nous que s&#8217;estan incorporant a la dieta, com ara el quefir. Tamb\u00e9 en el kimchi (vegetals fermentats, principalment la col), el miso o les microalgues.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5496\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2018\/12\/alimentos-invierno-fermentados.jpg\" alt=\"Alimentos fermentados\" width=\"800\" height=\"533\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"All_i_ceba\"><\/span>All i ceba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Compten amb <strong>propietats antivirals i antibacterianes<\/strong> que ens protegeixen de les infeccions i milloren la resposta de l&#8217;organisme enfront d&#8217;aquests agents pat\u00f2gens, cosa que afavoreix la recuperaci\u00f3 en grips i refredats.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Gingebre\"><\/span>Gingebre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Podem integrar com a complement a la dieta aquesta arrel asi\u00e0tica amb m\u00faltiples <strong>propietats saludables<\/strong>. El gingebre \u00e9s ric en nutrients que combaten els virus i els bacteris, com ara el potassi, la niacina i la vitamina C. Tamb\u00e9 t\u00e9 propietats expectorants, antituss\u00edgens i antiinflamat\u00f2ries que ens poden ajudar a combatre alguns s\u00edmptomes de la grip o el refredat<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A l&#8217;hivern el nostre sistema immunol\u00f2gic necessita un refor\u00e7 extra per fer front als virus i bacteris responsables de la grip i els refredats propis d&#8217;aquesta estaci\u00f3. Una alimentaci\u00f3 correcta sempre \u00e9s una bona aliada per enfortir les defenses, i introduir cert tipus d&#8217;aliments de temporada a la nostra dieta ens pot ajudar a gaudir [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":14611,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[384,440,481,514],"class_list":["post-11727","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","tag-alimentacio","tag-hivern","tag-prevencio","tag-sistema-inmunologic"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/alimentos-invierno-sopa.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 v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Aliments que ajuden a refor\u00e7ar les teves defenses a l&#039;hivern - 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\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Aliments que ajuden a refor\u00e7ar les teves defenses a l&#039;hivern - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"A l&#8217;hivern el nostre sistema immunol\u00f2gic necessita un refor\u00e7 extra per fer front als virus i bacteris responsables de la grip i els refredats propis d&#8217;aquesta estaci\u00f3. Una alimentaci\u00f3 correcta sempre \u00e9s una bona aliada per enfortir les defenses, i introduir cert tipus d&#8217;aliments de temporada a la nostra dieta ens pot ajudar a gaudir [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/ca\/blog\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/\" \/>\n<meta property=\"og:site_name\" content=\"MGC M\u00fatua\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mgcmutua\" \/>\n<meta property=\"article:published_time\" content=\"2018-12-23T23:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-08T09:32:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/alimentos-invierno-sopa.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"533\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Revista Inter\u00e8s Mutu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:site\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Revista Inter\u00e8s Mutu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Aliments que ajuden a refor\u00e7ar les teves defenses a l'hivern - MGC M\u00fatua","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.mgc.es\/ca\/blog\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/","og_locale":"ca_ES","og_type":"article","og_title":"Aliments que ajuden a refor\u00e7ar les teves defenses a l'hivern - MGC M\u00fatua","og_description":"A l&#8217;hivern el nostre sistema immunol\u00f2gic necessita un refor\u00e7 extra per fer front als virus i bacteris responsables de la grip i els refredats propis d&#8217;aquesta estaci\u00f3. Una alimentaci\u00f3 correcta sempre \u00e9s una bona aliada per enfortir les defenses, i introduir cert tipus d&#8217;aliments de temporada a la nostra dieta ens pot ajudar a gaudir [&hellip;]","og_url":"https:\/\/www.mgc.es\/ca\/blog\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/","og_site_name":"MGC M\u00fatua","article_publisher":"https:\/\/www.facebook.com\/mgcmutua","article_published_time":"2018-12-23T23:00:00+00:00","article_modified_time":"2021-07-08T09:32:00+00:00","og_image":[{"width":800,"height":533,"url":"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/alimentos-invierno-sopa.jpg","type":"image\/jpeg"}],"author":"Revista Inter\u00e8s Mutu","twitter_card":"summary_large_image","twitter_creator":"@mgcmutua","twitter_site":"@mgcmutua","twitter_misc":{"Escrit per":"Revista Inter\u00e8s Mutu","Temps estimat de lectura":"4 minuts"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":["Article","BlogPosting"],"@id":"https:\/\/www.mgc.es\/ca\/blog\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/#article","isPartOf":{"@id":"https:\/\/www.mgc.es\/ca\/blog\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/"},"author":{"name":"Revista Inter\u00e8s Mutu","@id":"https:\/\/www.mgc.es\/#\/schema\/person\/010c961d9c9acf38f11187a02b646c16"},"headline":"Aliments que ajuden a refor\u00e7ar les teves defenses a l&#8217;hivern","datePublished":"2018-12-23T23:00:00+00:00","dateModified":"2021-07-08T09:32:00+00:00","mainEntityOfPage":{"@id":"https:\/\/www.mgc.es\/ca\/blog\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/"},"wordCount":818,"commentCount":0,"publisher":{"@id":"https:\/\/www.mgc.es\/#organization"},"image":{"@id":"https:\/\/www.mgc.es\/ca\/blog\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/#primaryimage"},"thumbnailUrl":"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/alimentos-invierno-sopa.jpg","keywords":["alimentaci\u00f3","hivern","prevenci\u00f3","sistema inmunol\u00f2gic"],"articleSection":["Alimentaci\u00f3 i Nutrici\u00f3"],"inLanguage":"ca","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.mgc.es\/ca\/blog\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/#respond"]}]},{"@type":["WebPage","ItemPage"],"@id":"https:\/\/www.mgc.es\/ca\/blog\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/","url":"https:\/\/www.mgc.es\/ca\/blog\/aliments-que-ajuden-a-reforcar-les-teves-defenses-a-lhivern\/","name":"Aliments que ajuden a refor\u00e7ar les teves defenses a l'hivern - 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