{"id":11767,"date":"2019-05-13T00:00:00","date_gmt":"2019-05-12T22:00:00","guid":{"rendered":"http:\/\/web-server-devel.mgc.es\/9-coses-senzilles-per-reduir-la-inflor-destomac\/"},"modified":"2021-03-11T10:29:09","modified_gmt":"2021-03-11T09:29:09","slug":"9-coses-senzilles-per-reduir-la-inflor-destomac","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/9-coses-senzilles-per-reduir-la-inflor-destomac\/","title":{"rendered":"9 coses senzilles per reduir la inflor d\u2019est\u00f3mac"},"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\/9-coses-senzilles-per-reduir-la-inflor-destomac\/#Alimentacio_i_inflor\" >Alimentaci\u00f3 i inflor<\/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\/9-coses-senzilles-per-reduir-la-inflor-destomac\/#Mes_possibles_causes\" >M\u00e9s possibles causes<\/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\/9-coses-senzilles-per-reduir-la-inflor-destomac\/#Com_combatre_la_inflor\" >Com combatre la inflor<\/a><\/li><\/ul><\/nav><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-6158\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/05\/dolor-estomago2.jpg\" alt=\"Mujer con dolor de est\u00f3mago\" width=\"800\" height=\"500\"><\/p>\n<p>Et sents inexplicablement inflat? Inexplicable&#8230; Suposem que no acabes de fer un bon tiberi, perqu\u00e8 en aquest cas tu mateix ja saps quin \u00e9s el motiu de la inflor; i si ets dona, \u00e9s clar, que no estiguis embarassada. Si no \u00e9s aix\u00f2, per qu\u00e8 tens l\u2019est\u00f3mac com un globus?<!--more--><\/p>\n<p>Molts de nosaltres patim episodis ocasionals d\u2019inflor, aquesta desagradable sensaci\u00f3 de tenir l\u2019est\u00f3mac com si acab\u00e9ssim de fer-nos un tip de menjar. I no \u00e9s f\u00e0cil esbrinar la causa concreta, ja que hi ha diversos factors que poden provocar-la. Per esmentar-ne alguns, l\u2019estr\u00e8s, el sucre, alguns medicaments, un desequilibri de la flora intestinal (el microbioma) o la sensibilitat a certs aliments. Veiem qu\u00e8 ens n\u2019expliquen els experts.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Alimentacio_i_inflor\"><\/span>Alimentaci\u00f3 i inflor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Tornem al principi: normalment, una inflor passatgera no ha de preocupar ning\u00fa. Possiblement es degui a haver menjat massa (no necess\u00e0riament afartar-se, com d\u00e8iem), a haver pres alguna beguda gasosa o un \u00e0pat poc habitual, particularment si \u00e9s ric en greixos o est\u00e0 molt especiat.<\/p>\n<p>Hi ha uns aliments m\u00e9s gasosos que d\u2019altres: llegums, br\u00f2quil, col, enciam, cebes, brots i certs fruits secs poden produir aquest desagradable efecte. Tamb\u00e9 pot ser el resultat de menjar massa r\u00e0pid, sense mastegar b\u00e9 els aliments, cosa que suposa ingerir molt aire i, alhora, causar restrenyiment.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Mes_possibles_causes\"><\/span>M\u00e9s possibles causes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Hi ha altres possibles causes, no directament relacionades amb l\u2019alimentaci\u00f3. Malalties, com la malaltia de Crohn, la malaltia diverticular, la candidiasi, la celiaquia&#8230; s\u00f3n trastorns que poden provocar inflor d\u2019est\u00f3mac.<\/p>\n<p>Tamb\u00e9 es pot deure a causes majors: \u00e9s un s\u00edmptoma primerenc de c\u00e0ncer d\u2019ovari, els senyals del qual cal per tant con\u00e8ixer: p\u00e8rdua sobtada (o disminuci\u00f3) de la gana, dolor p\u00e8lvic o estomacal persistent, necessitat urgent de defecar o haver de fer-ho amb m\u00e9s freq\u00fc\u00e8ncia de l\u2019habitual, i acudir al metge en cas de sentir preocupaci\u00f3.<\/p>\n<p>Una altra causa greu podria ser el c\u00e0ncer d\u2019intest\u00ed, i en aquest cas la inflor aniria acompanyada d\u2019altres s\u00edmptomes com debilitat i fatiga, canvis d\u2019h\u00e0bits intestinals, diarrea (o, al contrari, restrenyiment), sang a la femta i p\u00e8rdua de pes.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Com_combatre_la_inflor\"><\/span>Com combatre la inflor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Tot i que la inflor es resol generalment per si sola en unes hores, hi ha certes recomanacions que es poden seguir. Les exposem a continuaci\u00f3.<\/p>\n<p><strong>1. Evita l\u2019estr\u00e8s<\/strong><\/p>\n<p>\u201cF\u00e0cil de dir!\u201d, respondr\u00e0s amb molta ra\u00f3. Per\u00f2, per dif\u00edcil que sigui, hi ha certes coses que pots fer per ajudar-te a combatre\u2019l. Per exemple, una estona de meditaci\u00f3; tanca els ulls, posa\u2019t c\u00f2mode i respira a fons, pensant nom\u00e9s en aix\u00f2: la respiraci\u00f3. Cinc minuts al dia et relaxaran. I menja amb mindfulness (o consci\u00e8ncia plena). \u00c9s gaireb\u00e9 una filosofia de vida que, pel que fa al menjar, predica centrar-se en all\u00f2 que s\u2019est\u00e0 fent: menjar. Fes-ho lentament, pensant en cada mos, en el fet que t\u2019est\u00e0s nodrint i \u00e9s convenient mastegar b\u00e9. No s\u2019hi val a distreure\u2019s; res de televisi\u00f3, m\u00f2bil o tauletes: concentra\u2019t nom\u00e9s en el menjar.<\/p>\n<p><strong>2. Suprimeix els aliments poc fiables<\/strong><\/p>\n<p>Per poc fiables volem dir que poden ocasionar problemes, com intoler\u00e0ncies. Podries tenir-ne alguna i no saber-ho. Prova de suprimir la lactosa durant tres setmanes (almenys), per exemple. I si no millores, prova-ho amb el gluten perqu\u00e8, sense arribar al grau de la celiaquia, hi ha la intoler\u00e0ncia al gluten. Per\u00f2, si ho fas, recorda que la supressi\u00f3 ha de ser total, perqu\u00e8 una m\u00ednima porci\u00f3 de pa, per exemple, pot desencadenar la reacci\u00f3 adversa.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3532\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2017\/06\/copa-de-agua2.jpg\" alt=\"Agua\" width=\"800\" height=\"657\"><\/p>\n<p><strong>3. Menja algun aliment fermentat i pren suplements probi\u00f2tics<\/strong><\/p>\n<p>El microbioma, o flora intestinal \u00e9s molt sensible, i fets com una infecci\u00f3 estomacal pr\u00e8via, una presa d\u2019antibi\u00f2tics recent, o una alimentaci\u00f3 rica en sucre i pobra en fibra, poden alterar l\u2019equilibri del microbioma. Els probi\u00f2tics poden ajudar-te a restablir-ne l\u2019ordre.<\/p>\n<p>Hi ha moltes possibilitats, si prefereixes no prendre suplements: aliments fermentats, com el xucrut, el quefir o el kimchi, actuen com a prebi\u00f2tics. Recorda que els probi\u00f2tics s\u00f3n microorganismes vius (bacteris i llevats beneficiosos), mentre que els prebi\u00f2tics s\u00f3n compostos que no es digereixen, per\u00f2 que estimulen la proliferaci\u00f3 d\u2019aquests bacteris i llevats.<\/p>\n<p><strong>4. Menja molta fibra<\/strong><\/p>\n<p>Als bacteris beneficiosos els agrada la fibra. Es recomana menjar di\u00e0riament 30 grams de fibra, per\u00f2 sembla que la majoria de nosaltres no en pren m\u00e9s de 18. De manera que incrementar la ingesta de fibra ser\u00e0 una bona ajuda.<\/p>\n<p>Els aliments rics en fibra s\u00f3n: fruites, verdures, llegums, fruits secs, cereals integrals i patates (millor amb pell).<\/p>\n<p><strong>5. Beu molta aigua<\/strong><\/p>\n<p>Cal estar ben hidratat, ja que la digesti\u00f3 necessita aigua. Si no est\u00e0s ben hidratat, la digesti\u00f3 s\u2019alenteix i pot apar\u00e8ixer la inflor. A m\u00e9s, una bona hidrataci\u00f3 evita el restrenyiment. Recorda: tot i que no hi ha consens en la quantitat, 2 litres diaris d\u2019aigua, m\u00e9s els l\u00edquids que prenguis habitualment (te, caf\u00e8, llet), s\u00f3n el m\u00ednim recomanable.<\/p>\n<p><strong>6. Mastega b\u00e9<\/strong><\/p>\n<p>Recorda el que et d\u00e8iem en relaci\u00f3 al mindfulness. La veritat \u00e9s que, idealment, el menjar hauria d\u2019arribar a l\u2019est\u00f3mac com un pur\u00e9 (o un potet infantil, posem). De manera que conv\u00e9 mastegar b\u00e9. En cas contrari, no nom\u00e9s aquests trossos grans et dificultaran la digesti\u00f3, sin\u00f3 que empassar\u00e0s m\u00e9s aire, amb la conseg\u00fcent inflor.<\/p>\n<p><strong>7. Millor al vapor que en amanida<\/strong><\/p>\n<p>\u00c9s millor coure les verdures, encara que sigui breument, que menjar-les en amanida. La cocci\u00f3 en trenca l\u2019estructura i facilita la digesti\u00f3. Si estan crues, poden afavorir la inflor.<\/p>\n<p><strong>8. Poca sal<\/strong><\/p>\n<p>La sal provoca la retenci\u00f3 de l\u00edquids, fonamentalment a l\u2019\u00e0rea abdominal, el que al seu torn pot produir inflor.<\/p>\n<p><strong>9. Per qu\u00e8 no proves la dieta FODMAP?<\/strong><\/p>\n<p>FODMAP \u00e9s un acr\u00f2nim d\u2019una cadena d\u2019hidrats de carboni: oligosac\u00e0rids, disac\u00e0rids, monosac\u00e0rids i poliols. Certs aliments d\u2019aquests grups poden causar mol\u00e8sties i trastorns intestinals. Provar la dieta FODMAP t\u2019ajudar\u00e0 a identificar quins aliments s\u00f3n l\u2019origen dels teus trastorns. Per\u00f2 compte: la dieta FODMAP no \u00e9s recomanable com a r\u00e8gim a llarg termini.<\/p>\n<p>En resum: l\u2019anterior podria ajudar-te per\u00f2, davant del dubte, si encara tens problemes, el m\u00e9s recomanable \u00e9s acudir al metge, que sabr\u00e0 investigar quina \u00e9s la causa dels trastorns.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Et sents inexplicablement inflat? Inexplicable&#8230; Suposem que no acabes de fer un bon tiberi, perqu\u00e8 en aquest cas tu mateix ja saps quin \u00e9s el motiu de la inflor; i si ets dona, \u00e9s clar, que no estiguis embarassada. Si no \u00e9s aix\u00f2, per qu\u00e8 tens l\u2019est\u00f3mac com un globus?<\/p>\n","protected":false},"author":3,"featured_media":14735,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[992,666,15,665],"tags":[384,498],"class_list":["post-11767","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-salut-digestiva"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/dolor-estomago2.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>9 coses senzilles per reduir la inflor d\u2019est\u00f3mac - 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\/9-coses-senzilles-per-reduir-la-inflor-destomac\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 coses senzilles per reduir la inflor d\u2019est\u00f3mac - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Et sents inexplicablement inflat? Inexplicable&#8230; Suposem que no acabes de fer un bon tiberi, perqu\u00e8 en aquest cas tu mateix ja saps quin \u00e9s el motiu de la inflor; i si ets dona, \u00e9s clar, que no estiguis embarassada. 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Inexplicable&#8230; Suposem que no acabes de fer un bon tiberi, perqu\u00e8 en aquest cas tu mateix ja saps quin \u00e9s el motiu de la inflor; i si ets dona, \u00e9s clar, que no estiguis embarassada. 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