{"id":17751,"date":"2020-03-02T09:00:00","date_gmt":"2020-03-02T08:00:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=17751"},"modified":"2021-07-07T12:55:05","modified_gmt":"2021-07-07T10:55:05","slug":"fibra-en-prens-prou","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/fibra-en-prens-prou\/","title":{"rendered":"Fibra: en prens prou?"},"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\/fibra-en-prens-prou\/#Que_es_la_fibra\" >Qu\u00e8 es la fibra<\/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\/fibra-en-prens-prou\/#Els_beneficis_de_la_fibra\" >Els beneficis de la fibra<\/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\/fibra-en-prens-prou\/#Quanta_fibra_necessitem\" >Quanta fibra necessitem?<\/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\/fibra-en-prens-prou\/#La_importancia_dels_cereals_integrals\" >La import\u00e0ncia dels cereals integrals<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/02\/cereales-integrales.jpg\" alt=\"cereales integrales\" class=\"wp-image-17749\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/02\/cereales-integrales.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/02\/cereales-integrales-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/02\/cereales-integrales-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/02\/cereales-integrales-600x400.jpg 600w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>La fibra \u00e9s un grup d&#8217;aliments essencial, i prendre\u2019n la quantitat di\u00e0ria suficient \u00e9s important, no sols per a la digesti\u00f3, sin\u00f3 per a una gran varietat d&#8217;aspectes preventius de la salut, inclosa la malaltia card\u00edaca, l&#8217;atac de cor, la diabetis tipus 2 i el c\u00e0ncer. I no es pot oblidar que una dieta rica en fibra t&#8217;ajudar\u00e0 a mantenir el pes, ja que et far\u00e0 sentir-te m\u00e9s tip.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>Es troba en una gran varietat d&#8217;aliments, com el pa de cereals integrals, la fruita, les verdures i els llegums&#8230; I, no obstant aix\u00f2, molts de nosaltres no en prenem prou.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_es_la_fibra\"><\/span>Qu\u00e8 es la fibra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La fibra \u00e9s un hidrat de carboni complex (un tipus de sucre) que, a difer\u00e8ncia d&#8217;altres hidrats (que es descomponen en la digesti\u00f3 en forma de glucosa), en general el cos hum\u00e0 no \u00e9s capa\u00e7 de digerir. Pot ser soluble i insoluble.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong> Les fibres solubles <\/strong><\/li><\/ul>\n\n\n\n<p>Es dissol a l&#8217;est\u00f3mac en forma d&#8217;una subst\u00e0ncia de textura de gel que fa que les part\u00edcules d&#8217;aliments s&#8217;absorbeixin m\u00e9s lentament, de manera que evita les pujades puntuals de glucosa a la sang i contribueix a mantenir m\u00e9s baix el nivell de colesterol.<\/p>\n\n\n\n<p>Es troba en aliments com la civada i l&#8217;ordi, les mongetes i els p\u00e8sols, grans integrals, nous i llavors, a m\u00e9s de les fruites i verdures.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong> Les fibres insolubles <\/strong><\/li><\/ul>\n\n\n\n<p>Absorbeixen l&#8217;aigua, augmentant el volum i el grau d&#8217;hidrataci\u00f3 de la femta, i aix\u00f2 fa que sigui un laxant natural. Ajuda, per tant, a combatre l&#8217;estrenyiment i millora la salut intestinal.<\/p>\n\n\n\n<p>Les trobem al blat integral (del qual no s\u2019hagi suprimit el seg\u00f3), civada, nous, verdures i fruita, especialment a la pela.<\/p>\n\n\n<p>[mautic type=&#8221;content&#8221; slot=&#8221;ebook-02-ca&#8221; \/]<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Els_beneficis_de_la_fibra\"><\/span>Els beneficis de la fibra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Diversos estudis han mostrat que una dieta rica en fibra exerceix un efecte protector contra l&#8217;obesitat, la malaltia card\u00edaca, la diabetis tipus 2 i alguns tipus de c\u00e0ncer.<\/p>\n\n\n\n<p>Una vegada m\u00e9s, per\u00f2, en general no en mengem prou per aconseguir aquests beneficis. L&#8217;Organitzaci\u00f3 Mundial de la Salut (OMS) recomana que els adults ingereixin fins a 30 grams diaris, i s&#8217;estima que, actualment, la nostra ingesta mitjana di\u00e0ria est\u00e0 al voltant dels 18 grams.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quanta_fibra_necessitem\"><\/span>Quanta fibra necessitem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e9s o menys, dues llesques de pa integral o un bol de cereals integrals proporcionen 4 grams de fibra. La fruita i les verdures contenen 1 gram per cullerada sopera. I la mateixa quantitat de nous, llavors i llegums, 2 grams o m\u00e9s.<\/p>\n\n\n\n<p>\u00c9s coneguda la recomanaci\u00f3 de menjar 5 porcions de fruita o verdura di\u00e0riament. A m\u00e9s, hi ha molts pans, aperitius i altres aliments amb alts continguts de fibra: fixa&#8217;t b\u00e9 en les etiquetes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"La_importancia_dels_cereals_integrals\"><\/span>La import\u00e0ncia dels cereals integrals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Una manera perfecta d&#8217;augmentar la quantitat de fibra \u00e9s substituir els cereals refinats (els que contenen els pastissos, galetes, pastissos, pastes o el mateix pa) pels integrals. Gaireb\u00e9 a qualsevol  supermercat se\u2019n poden trobar.<\/p>\n\n\n\n<p>La capa exterior fibrosa dels grans (que s&#8217;elimina amb el refinat) \u00e9s el que fa que els integrals siguin m\u00e9s dif\u00edcils de digerir. Aix\u00f2 implica consumir menys calories, d&#8217;acord amb la investigaci\u00f3, i demostra que, amb la mateixa quantitat, el cos necessita m\u00e9s energia per digerir-los que en el cas dels refinats. Una altra vegada, amb el mateix pes, poden aportar fins a un 10% menys de calories.<\/p>\n\n\n\n<p>Hi ha un factor addicional: els aliments elaborats amb hidrats refinats solen contenir m\u00e9s greix i m\u00e9s sucres, i tenen un efecte saciant m\u00e9s petit, per la qual cosa, en general, per trobar-nos tips necessitem prendre porcions m\u00e9s elevades de refinats que de no refinats. Com resulta evident, aix\u00f2 no t\u2019ajuda a tenir cura del teu pes, oi? Tamb\u00e9 explica per qu\u00e8, despr\u00e9s d&#8217;un bon plat de pasta o d&#8217;arr\u00f2s, tendim a sentir-nos inflats i, fins i tot, m\u00e9s lents.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La fibra \u00e9s un grup d&#8217;aliments essencial, i prendre\u2019n la quantitat di\u00e0ria suficient \u00e9s important, no sols per a la digesti\u00f3, sin\u00f3 per a una gran varietat d&#8217;aspectes preventius de la salut, inclosa la malaltia card\u00edaca, l&#8217;atac de cor, la diabetis tipus 2 i el c\u00e0ncer. I no es pot oblidar que una dieta rica [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":17749,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[384,500,498],"class_list":["post-17751","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","tag-alimentacio","tag-salut-intestinal","tag-salut-digestiva"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/02\/cereales-integrales.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>Fibra: en prens prou? - 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\/fibra-en-prens-prou\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fibra: en prens prou? - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"La fibra \u00e9s un grup d&#8217;aliments essencial, i prendre\u2019n la quantitat di\u00e0ria suficient \u00e9s important, no sols per a la digesti\u00f3, sin\u00f3 per a una gran varietat d&#8217;aspectes preventius de la salut, inclosa la malaltia card\u00edaca, l&#8217;atac de cor, la diabetis tipus 2 i el c\u00e0ncer. 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