{"id":20476,"date":"2020-12-10T12:16:54","date_gmt":"2020-12-10T11:16:54","guid":{"rendered":"https:\/\/www.mgc.es\/?p=20476"},"modified":"2021-07-07T12:42:47","modified_gmt":"2021-07-07T10:42:47","slug":"quins-aliments-ens-ajuden-a-reforcar-la-memoria","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/quins-aliments-ens-ajuden-a-reforcar-la-memoria\/","title":{"rendered":"Quins aliments ens ajuden a refor\u00e7ar la mem\u00f2ria?"},"content":{"rendered":"\n<div class=\"video\"><iframe loading=\"lazy\" src=\"https:\/\/player.vimeo.com\/video\/487140605\" allow=\"autoplay; fullscreen\" allowfullscreen=\"\" width=\"640\" height=\"360\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<p>Una dieta de m\u00e9s qualitat s&#8217;associa amb un risc inferior de deteriorament cognitiu. La doctora <strong>N\u00faria Paredes<\/strong>, especialista en medicina general del <a href=\"https:\/\/centremedic.mgc.es\/benvinguts\/\">Centre M\u00e8dic MGC<\/a>, ens parla sobre els i quins aliments ens ajuden a refor\u00e7ar la mem\u00f2ria i la concentraci\u00f3.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p><strong>Quins s\u00f3n els principals nutrients que necessita el cervell? <\/strong>El cervell necessita glucosa com a font d&#8217;energia principal, per\u00f2 la glucosa provinent dels hidrats de carboni complexos, dels carbohidrats de qualitat, no pas el sucre refinat present en multitud de productes processats i que no ens beneficia, sin\u00f3 que desajusta els nostres nivells d&#8217;energia i afavoreix l&#8217;oxidaci\u00f3. El cervell est\u00e0 compost, en gran part, per greixos, de manera que tamb\u00e9 necessitem greixos saludables, els \u00e0cids grassos omega-3.<\/p>\n\n\n\n<p>Un altre dels nutrients necessaris s\u00f3n les prote\u00efnes, espec\u00edficament els amino\u00e0cids, que compleixen un paper b\u00e0sic en l&#8217;estructura cerebral. I les vitamines del grup B i els minerals, que afavoreixen la reacci\u00f3 neuronal \u00f2ptima per a les funcions complexes del cervell.<\/p>\n\n\n<p>[mautic type=&#8221;content&#8221; slot=&#8221;ebook-02-ca&#8221; \/]<\/p>\n\n\n\n<p><strong>La mem\u00f2ria es pot veure afectada pel que mengem?<\/strong> S\u00ed. La mem\u00f2ria es pot veure afectada a curt i a llarg termini. Una alimentaci\u00f3 desequilibrada, pobra en verdura i en fruita, amb abs\u00e8ncia de vitamines i minerals o amb exc\u00e9s de greixos saturats, pot fer augmentar l&#8217;oxidaci\u00f3 del sistema nervi\u00f3s central i la producci\u00f3 de radicals lliures, i afavorir un envelliment prematur del cervell i, per tant, el deteriorament de la mem\u00f2ria. Un exemple d&#8217;aliments que contenen molts \u00e0cids grassos poc saludables, \u00e0cids grassos trans, s\u00f3n els aliments cruixents, com els snacks, que, a m\u00e9s, s\u00f3n molt addictius, per la qual cosa hem d\u2019evitar-los en la mesura del possible.<\/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\/12\/alimentos-memoria-redu-880x587.jpg\" alt=\"\" class=\"wp-image-20469\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/12\/alimentos-memoria-redu-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/12\/alimentos-memoria-redu-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/12\/alimentos-memoria-redu-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/12\/alimentos-memoria-redu-600x400.jpg 600w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/12\/alimentos-memoria-redu.jpg 1500w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p><strong>Quins aliments ens ajuden a refor\u00e7ar la mem\u00f2ria i la concentraci\u00f3?<\/strong> Hi ha un grup de superaliments que haur\u00edem de consumir de manera regular: s\u00f3n els aliments que contenen omega-3 DHA. Es troba, per exemple, en el peix blau: el salm\u00f3, les sardines, el verat, la tonyina, les angules&#8230; Tamb\u00e9 es troba en l&#8217;oli d&#8217;oliva verge extra i en la fruita seca (si la consumim crua): les nous, les ametlles, els pistatxos&#8230; I en l&#8217;alvocat, que, a m\u00e9s, \u00e9s ric en lute\u00efna, que tamb\u00e9 beneficia la nostra visi\u00f3.<\/p>\n\n\n\n<p>Les fruites del bosc s\u00f3n font d&#8217;antioxidants, un altre dels nutrients importants per a la mem\u00f2ria perqu\u00e8 milloren les funcions cognitives i lluiten contra l&#8217;oxidaci\u00f3 cel\u00b7lular: maduixes, mores, cireres&#8230; no han de faltar en la nostra dieta. Ni tampoc els nabius i el ra\u00efm negre, que s\u00f3n font de resveratrol, un compost que promou la superviv\u00e8ncia neuronal, la mem\u00f2ria, redueix la neurodegeneraci\u00f3 i prev\u00e9 els problemes d&#8217;aprenentatge.<\/p>\n\n\n\n<p>Un altre aliment imprescindible \u00e9s l&#8217;ou, que de per si \u00e9s un gran aliment: cont\u00e9 vitamines A, B, C, D i K, molts minerals, lecitina&#8230; El rovell d&#8217;ou, a m\u00e9s, t\u00e9 un gran contingut en colina, un component natural de les c\u00e8l\u00b7lules cerebrals. En conjunt, l&#8217;ou \u00e9s una bona font d&#8217;\u00e0cids grassos saturats molt saludable per a la mem\u00f2ria.<\/p>\n\n\n\n<p>Tamb\u00e9 \u00e9s necess\u00e0ria la fibra. Els aliments rics en fibra hem de consumir-los sense refinar, preferentment integrals, perqu\u00e8 contenen vitamines del grup B i \u00e0cid f\u00f2lic, que ajuden a mantenir en forma el cervell. Gr\u00e0cies a l&#8217;aportaci\u00f3 de fibra es controla el nivell de sucre i de colesterol a la sang, que s\u00f3n par\u00e0metres de la salut cerebral.<\/p>\n\n\n\n<p>Una altra de les recomanacions per mantenir el cervell en forma \u00e9s consumir tres racions de fruita i verdura di\u00e0riament, ja que s\u00f3n una font d&#8217;antioxidants amb propietats neuroprotectores. Fruita de color verd, vermell, groc, taronja&#8230;, fulles d&#8217;hortalisses i plantes cruc\u00edferes: cols, naps, br\u00f2quil, coliflor, cols de Brussel\u00b7les, espinacs&#8230;<\/p>\n\n\n\n<p>La xocolata negra tamb\u00e9 \u00e9s un aliment molt saludable per a la mem\u00f2ria, perqu\u00e8 cont\u00e9 tript\u00f2fan, que millora l&#8217;aprenentatge i estabilitza les emocions. Per\u00f2, aix\u00f2 s\u00ed, no val qualsevol. Com m\u00e9s pura millor, ja que si cont\u00e9 massa greixos saturats o sucres afegits pot tenir m\u00e9s efectes perjudicials que beneficis. \u00c9s recomanable fixar-se en les etiquetes per veure la proporci\u00f3 de cacau i de sucres de la composici\u00f3.<\/p>\n\n\n\n<p>Finalment, no hem d&#8217;oblidar que el cos es compon d&#8217;aigua en un 70% i la deshidrataci\u00f3 afavoreix el cansament cerebral i dificulta la concentraci\u00f3. Beure prou aigua i altres l\u00edquids com te verd, infusions, sucs naturals o brous ajuda a l&#8217;activitat mental.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Una dieta de m\u00e9s qualitat s&#8217;associa amb un risc inferior de deteriorament cognitiu. La doctora N\u00faria Paredes, especialista en medicina general del Centre M\u00e8dic MGC, ens parla sobre els i quins aliments ens ajuden a refor\u00e7ar la mem\u00f2ria i la concentraci\u00f3.<\/p>\n","protected":false},"author":3,"featured_media":20511,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[384,402,413,481],"class_list":["post-20476","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","tag-alimentacio","tag-centre-medic","tag-destacat","tag-prevencio"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/12\/alimentos-para-la-memoria-THUMBNAIL2-1-1.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>Quins aliments ens ajuden a refor\u00e7ar la mem\u00f2ria? - 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\/quins-aliments-ens-ajuden-a-reforcar-la-memoria\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quins aliments ens ajuden a refor\u00e7ar la mem\u00f2ria? - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Una dieta de m\u00e9s qualitat s&#8217;associa amb un risc inferior de deteriorament cognitiu. La doctora N\u00faria Paredes, especialista en medicina general del Centre M\u00e8dic MGC, ens parla sobre els i quins aliments ens ajuden a refor\u00e7ar la mem\u00f2ria i la concentraci\u00f3.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/ca\/blog\/quins-aliments-ens-ajuden-a-reforcar-la-memoria\/\" \/>\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=\"2020-12-10T11:16:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-07T10:42:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/12\/alimentos-para-la-memoria-THUMBNAIL2-1-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\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":"Quins aliments ens ajuden a refor\u00e7ar la mem\u00f2ria? - 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\/quins-aliments-ens-ajuden-a-reforcar-la-memoria\/","og_locale":"ca_ES","og_type":"article","og_title":"Quins aliments ens ajuden a refor\u00e7ar la mem\u00f2ria? - MGC M\u00fatua","og_description":"Una dieta de m\u00e9s qualitat s&#8217;associa amb un risc inferior de deteriorament cognitiu. 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