{"id":18128,"date":"2020-04-09T11:00:00","date_gmt":"2020-04-09T09:00:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=18128"},"modified":"2021-03-11T10:45:22","modified_gmt":"2021-03-11T09:45:22","slug":"com-es-pot-obtenir-vitamina-d-durant-els-dies-de-quarantena","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/com-es-pot-obtenir-vitamina-d-durant-els-dies-de-quarantena\/","title":{"rendered":"Com es pot obtenir vitamina D durant els dies de quarantena"},"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\/com-es-pot-obtenir-vitamina-d-durant-els-dies-de-quarantena\/#La_vitamina_D\" >La vitamina D<\/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\/com-es-pot-obtenir-vitamina-d-durant-els-dies-de-quarantena\/#Aprofitar_les_hores_de_sol_a_patis_i_balcons\" >Aprofitar les hores de sol a patis i balcons<\/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\/com-es-pot-obtenir-vitamina-d-durant-els-dies-de-quarantena\/#Dieta_rica_en_aliments_amb_vitamina_D\" >Dieta rica en aliments amb vitamina D<\/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\/com-es-pot-obtenir-vitamina-d-durant-els-dies-de-quarantena\/#Exercici\" >Exercici<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-880x587.jpg\" alt=\"vitamina D\" class=\"wp-image-18122\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD.jpg 900w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>El confinament durant l&#8217;estat d&#8217;alarma suposa un descens notable de l&#8217;exposici\u00f3 a la llum solar, la principal font natural per la qual l&#8217;organisme obt\u00e9 la vitamina D. Per compensar aquest possible d\u00e8ficit, els especialistes sanitaris recomanen augmentar la ingesta de productes com peix blau, ous i lactis.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"La_vitamina_D\"><\/span>La vitamina D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>L&#8217;organisme necessita les vitamines per cr\u00e9ixer i funcionar. La vitamina D compleix una funci\u00f3 fonamental en el sistema nervi\u00f3s, el muscular i l&#8217;immunitari. I \u00e9s fonamental en el proc\u00e9s d&#8217;absorci\u00f3 del calci en l&#8217;intest\u00ed, clau per al manteniment d&#8217;una bona salut \u00f2ssia i musculoesquel\u00e8tica. Per tant, uns nivells adequats de vitamina D s\u00f3n especialment importants en l&#8217;etapa de creixement dels nens i per a la prevenci\u00f3 de l&#8217;osteoporosi en la tercera edat, ja que aquesta vitamina fixa el calci en els ossos perqu\u00e8 no s&#8217;elimini amb l&#8217;orina.<\/p>\n\n\n\n<p>Els nivells baixos de vitamina D tamb\u00e9 poden provocar que augmenti la tensi\u00f3 arterial i que es produeixin trastorns en l&#8217;\u00e0nim, com ara tristesa i depressi\u00f3. En aquests dies en qu\u00e8 estem confinats a casa i \u00e9s normal que l&#8217;\u00e0nim se\u2019n ressenti, \u00e9s important intentar sortir a jard\u00ed, a la terrassa o a la finestra una estona cada dia per exposar-nos directament a la llum solar. Recordem que, si es t\u00e9 oportunitat de prendre el sol durant llargues estones, cal utilitzar la protecci\u00f3 solar adequada.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-sol-880x587.jpg\" alt=\"vitamina D\" class=\"wp-image-18126\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-sol-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-sol-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-sol-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-sol-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-sol.jpg 927w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>L&#8217;organisme t\u00e9 tres formes d&#8217;obtenir la vitamina D:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>A trav\u00e9s de la pell, en la qual se sintetitza per l&#8217;acci\u00f3 de la llum ultraviolada (UVB).<\/li><li>Amb l&#8217;alimentaci\u00f3.<\/li><li>A partir de suplements.<\/li><\/ul>\n\n\n\n<p>Aix\u00ed que, per suplir la manca de sol causada pel fet d\u2019estar a casa durant tants dies, podem intentar compensar-ho d&#8217;altres formes:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aprofitar_les_hores_de_sol_a_patis_i_balcons\"><\/span>Aprofitar les hores de sol a patis i balcons<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Durant aquests dies de confinament, l&#8217;Organitzaci\u00f3 Mundial de la Salut recomana aprofitar les hores de sol a patis i balcons, encara que estigui ennuvolat. El vidre bloqueja la radiaci\u00f3 UVB, de manera que no serveix l&#8217;exposici\u00f3 a trav\u00e9s de el vidre de la finestra tancada. N&#8217;hi ha prou que ens doni a la cara i els bra\u00e7os, per exemple.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dieta_rica_en_aliments_amb_vitamina_D\"><\/span>Dieta rica en aliments amb vitamina D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podem augmentar en la nostra dieta la ingesta d&#8217;aliments rics en vitamina D:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Peix blau, per exemple tonyina, sardina, verat, arengada o salm\u00f3. L&#8217;ideal s\u00f3n tres o quatre racions de peix la setmana, alternant blanc i blau.<\/li><li>Marisc, com ara ostres, gambes i llagostins.<\/li><li>Ou. Cal menjar-los sencers, ja que la vitamina D es troba en el rovell. S\u00f3n recomanables almenys tres a la setmana.<\/li><li>Lactis, preferiblement sencers, ja que la vitamina D es troba en el greix: llet, iogurts, formatge&#8230; Es recomanen dues o tres racions di\u00e0ries.<\/li><li>Altres aliments com ara bolets, alvocats i tofu.<\/li><li>Una altra possibilitat s\u00f3n els aliments enriquits amb vitamina D.<\/li><\/ul>\n\n\n\n<p>En els casos en qu\u00e8 es presenten nivells baixos d&#8217;aquest nutrient es pot optar per una suplementaci\u00f3 de vitamina D, per\u00f2 sempre amb recomanaci\u00f3 i supervisi\u00f3 m\u00e8dica.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-alimentacion-880x587.jpg\" alt=\"vitamina D\" class=\"wp-image-18124\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-alimentacion-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-alimentacion-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-alimentacion-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-alimentacion-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD-alimentacion.jpg 927w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Hem de tenir en compte que l&#8217;alimentaci\u00f3 per si sola no \u00e9s suficient, aix\u00ed que el m\u00e9s adequat en aquests dies \u00e9s combinar una dieta rica en aliments amb vitamina D i l&#8217;exposici\u00f3 solar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercici\"><\/span>Exercici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A m\u00e9s de servir-nos per descarregar tensions i perqu\u00e8 el cos no estigui inactiu, l&#8217;exercici f\u00edsic fa que la sang circuli m\u00e9s b\u00e9 i d&#8217;aquesta manera la vitamina D arribi de manera m\u00e9s eficient als ossos. En aquests dies, intenta fer passejos per casa, encara que siguin petits recorreguts, i procura fer una mica d&#8217;exercici per activar el cos i la ment.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El confinament durant l&#8217;estat d&#8217;alarma suposa un descens notable de l&#8217;exposici\u00f3 a la llum solar, la principal font natural per la qual l&#8217;organisme obt\u00e9 la vitamina D. Per compensar aquest possible d\u00e8ficit, els especialistes sanitaris recomanen augmentar la ingesta de productes com peix blau, ous i lactis.<\/p>\n","protected":false},"author":3,"featured_media":18122,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[666,665],"tags":[619,412,531],"class_list":["post-18128","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habits-saludables","category-vida-sana-ca","tag-coronavirus-ca","tag-dermatologia-ca","tag-vitamines"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/04\/vitaminaD.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>Com es pot obtenir vitamina D durant els dies de quarantena - 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\/com-es-pot-obtenir-vitamina-d-durant-els-dies-de-quarantena\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com es pot obtenir vitamina D durant els dies de quarantena - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"El confinament durant l&#8217;estat d&#8217;alarma suposa un descens notable de l&#8217;exposici\u00f3 a la llum solar, la principal font natural per la qual l&#8217;organisme obt\u00e9 la vitamina D. 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