{"id":21638,"date":"2021-04-09T09:38:45","date_gmt":"2021-04-09T07:38:45","guid":{"rendered":"https:\/\/www.mgc.es\/?p=21638"},"modified":"2021-07-07T12:39:33","modified_gmt":"2021-07-07T10:39:33","slug":"els-cinc-millors-amics-de-lintesti-2","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/els-cinc-millors-amics-de-lintesti-2\/","title":{"rendered":"Els cinc millors amics de l\u2019intest\u00ed"},"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\/els-cinc-millors-amics-de-lintesti-2\/#Els_cinc_millors_amics_de_lintesti\" >Els cinc millors amics de l\u2019intest\u00ed<\/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\/els-cinc-millors-amics-de-lintesti-2\/#Xocolata_negra\" >Xocolata negra<\/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\/els-cinc-millors-amics-de-lintesti-2\/#Llegums\" >Llegums<\/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\/els-cinc-millors-amics-de-lintesti-2\/#Llavors_de_lli\" >Llavors de lli<\/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\/els-cinc-millors-amics-de-lintesti-2\/#Civada_integral\" >Civada integral<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/els-cinc-millors-amics-de-lintesti-2\/#Quefir\" >Quefir<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Els bacteris tenen mala anomenada. Aix\u00ed que en sentim el nom, ens posem en gu\u00e0rdia. I el cas \u00e9s que n\u2019hi ha unes quantes classes que s\u00f3n essencials per a la salut intestinal. S\u2019han fet moltes recerques, algunes de ben recents, sobre l\u2019intest\u00ed i la seva salut, i gr\u00e0cies a aquestes sabem que els bacteris \u201cbons\u201d de l\u2019intest\u00ed afecten nombroses funcions clau, incloent-hi la digesti\u00f3, el pes, el bon humor o el mal humor i, fins i tot, el benestar general.<\/p>\n\n\n\n<p>El nostre cos cont\u00e9 bilions de microbis i molts s\u00f3n al tracte digestiu. Aquests bacteris tenen diverses funcions importants, entre les quals trobem les funcions de descompondre els aliments i convertir-los en energia, fabricar certes vitamines (vitamina K, biotina i els folats), bandejar els bacteris perjudicials (molts dels quals poden causar problemes) i potenciar una resposta immunol\u00f2gica contra els agents pat\u00f2gens que entren a l\u2019intest\u00ed.<\/p>\n\n\n\n<p>Cal demanar-se quins aliments haur\u00edem de menjar per garantir que tenim la proporci\u00f3 adequada de bacteris beneficiosos. Aqu\u00ed te\u2019n parlarem de cinc tipus diferents.<\/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_cinc_millors_amics_de_lintesti\"><\/span><strong>Els cinc millors amics de l\u2019intest\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Diversos estudis suggereixen que amb la dieta podem contribuir a mantenir una poblaci\u00f3 diversa i sana d\u2019aquests bacteris, si els alimentem com els conv\u00e9. Procura d\u2019incloure a la dieta els aliments que enumerarem, i el teu intest\u00ed t\u2019ho agrair\u00e0.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/chocolate-negro.jpg\" alt=\"\" class=\"wp-image-21589\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/chocolate-negro.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/chocolate-negro-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/chocolate-negro-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Xocolata_negra\"><\/span><strong>Xocolata negra<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bona noticia per als amants de la xocolata: \u00e9s bona per a la salut intestinal. Com m\u00e9s elevat sigui el percentatge de cacau, millor pel que fa les propietats \u201camigues\u201d de l\u2019intest\u00ed. Un m\u00ednim del 70 % \u00e9s un bon punt de partida.<\/p>\n\n\n\n<p>El polifenol que cont\u00e9 el cacau \u00e9s un component vegetal que agrada molt als bacteris beneficiosos. Una ingesta adequada d\u2019aliments rics en polifenols \u00e9s una garantia de salut intestinal. A m\u00e9s a m\u00e9s, la xocolata negra fa baixar el colesterol i la pressi\u00f3 arterial.<\/p>\n\n\n\n<p>Altres aliments rics en polifenols s\u00f3n: les pomes, els nabius, les prunes, les nous, el vi negre i la c\u00farcuma.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/alubias-880x587.jpg\" alt=\"\" class=\"wp-image-21591\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/alubias-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/alubias-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/alubias-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/alubias-1536x1024.jpg 1536w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/alubias-2048x1365.jpg 2048w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/alubias.jpg 1024w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><figcaption>Cannellini<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Llegums\"><\/span><strong>Llegums<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Els llegums, en qualitat de probi\u00f2tics, s\u00f3n un gran aliment per als bacteris amics, i n\u2019asseguren la proliferaci\u00f3. Hi ha una connexi\u00f3 estreta entre nivells alts de bacteris b\u00edfids, o de bifidobacteris, i una digesti\u00f3 m\u00e9s satisfact\u00f2ria, a banda que s\u2019evita la inflamaci\u00f3 intestinal. L\u2019aspecte clau s\u00f3n els galactooligosac\u00e0rids (GOS), que fan que es multipliquin els bifidobacteris.<\/p>\n\n\n\n<p>Vols que te\u2019n diguem cap? Som-hi: les mongetes (blanques, negres i vermelles), les llenties, els p\u00e8sols, els cigrons, els cacauets, etc.<\/p>\n\n\n\n<p>Cal advertir que els llegums en conserva s\u2019han d\u2019esbandir sota l\u2019aixeta per fer-ne minvar tant com es pugui el contingut d\u2019antinutrients, com ara les lectines (que poden inhibir l\u2019absorci\u00f3 de vitamines i minerals), i per fer-los m\u00e9s tolerables a les persones amb sensibilitat intestinal (per exemple, si tenen la s\u00edndrome de l\u2019intest\u00ed irritable).<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"578\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/semillas-lino.jpg\" alt=\"\" class=\"wp-image-21587\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/semillas-lino.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/semillas-lino-440x318.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/semillas-lino-768x555.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Llavors_de_lli\"><\/span><strong>Llavors de lli<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>No et deixis enganyar per la insignifican\u00e7a aparent d\u2019aquestes petites llavors: s\u00f3n una excel\u00b7lent font de salut intestinal. Contenen \u00e0cids grassos omega-3 que, al marge dels beneficis prou coneguts que tenen sobre les arteries i la salut card\u00edaca, es pensa que afavoreixen el bon estat intestinal, i tamb\u00e9 inclouen una important dosi de fibra que esponja la femta i facilita el tr\u00e0nsit intestinal.<\/p>\n\n\n\n<p>Nota: \u00e9s important de beure molta aigua amb les llavors de lli (un got d\u2019aigua per cada cullerada), perqu\u00e8 en necessiten per fer efecte. Tamb\u00e9 recomanem que les introdu\u00efu de manera gradual en la dieta (mitja cullerada), at\u00e8s que augmentar-ne la quantitat de sobte pot causar problemes intestinals.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"591\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/avena-flakes.jpg\" alt=\"\" class=\"wp-image-21593\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/avena-flakes.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/avena-flakes-440x325.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/avena-flakes-768x567.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Civada_integral\"><\/span><strong>Civada integral<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La civada integral, amb poc gluten de natural, \u00e9s una bona font de carbohidrats amics de l\u2019intest\u00ed. Al contrari del que passa amb altres granes, tant els qui s\u00f3n intolerants al gluten no cel\u00edacs com els qui pateixen la s\u00edndrome de l\u2019intest\u00ed irritable les assimilen sense problemes (es calcula que aquests trastorns afecten el 6 % i el 15 % de la poblaci\u00f3, respectivament). Tamb\u00e9 cont\u00e9 fibra, comptant-hi els beta-glucans i el mid\u00f3 resistent, tots dos associats a \u00edndex baixos d\u2019inflamaci\u00f3.<\/p>\n\n\n\n<p>D\u2019altra banda, val m\u00e9s consumir civada sencera que no pas molta, perqu\u00e8 sencera t\u00e9 m\u00e9s mid\u00f3 resistent.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/kefir.jpg\" alt=\"\" class=\"wp-image-21595\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/kefir.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/kefir-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/kefir-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quefir\"><\/span><strong>Quefir<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9s una llet fermentada que cont\u00e9 diversos bacteris vius i poderosos, amb fins a trenta soques diferents, tant de bacteris com de llevats. Els bacteris espec\u00edfics del quefir han demostrat que inhibeixen la proliferaci\u00f3 de bacteris potencialment nocius, com ara l\u2019<em>E. coli<\/em>&nbsp;i la salmonel\u00b7la.<\/p>\n\n\n\n<p>En comparaci\u00f3 amb la llet de vaca, les persones que tenen intoler\u00e0ncia a la lactosa paeixen m\u00e9s b\u00e9 el quefir, perqu\u00e8 els bacteris que inclou descomponen la lactosa.<\/p>\n\n\n\n<p>Altres aliments fermentats rics en bacteris beneficiosos s\u00f3n: el iogurt natural, la xucrut, el tempeh i el kimchi. Malgrat tot, cal dir que molts dels processos per elaborar productes que es comercialitzen no segueixen el m\u00e8tode tradicional, i n\u2019eliminen la fermentaci\u00f3 natural, ra\u00f3 per la qual pot ser que tampoc no continguin bacteris (per exemple, la xucrut preparada amb vinagre).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Els bacteris tenen mala anomenada. Aix\u00ed que en sentim el nom, ens posem en gu\u00e0rdia. I el cas \u00e9s que n\u2019hi ha unes quantes classes que s\u00f3n essencials per a la salut intestinal. S\u2019han fet moltes recerques, algunes de ben recents, sobre l\u2019intest\u00ed i la seva salut, i gr\u00e0cies a aquestes sabem que els bacteris [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":21587,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[384,501,500,498],"class_list":["post-21638","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","tag-alimentacio","tag-salut-intesti","tag-salut-intestinal","tag-salut-digestiva"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/semillas-lino.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>Els cinc millors amics de l\u2019intest\u00ed - 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\/els-cinc-millors-amics-de-lintesti-2\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Els cinc millors amics de l\u2019intest\u00ed - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Els bacteris tenen mala anomenada. Aix\u00ed que en sentim el nom, ens posem en gu\u00e0rdia. I el cas \u00e9s que n\u2019hi ha unes quantes classes que s\u00f3n essencials per a la salut intestinal. S\u2019han fet moltes recerques, algunes de ben recents, sobre l\u2019intest\u00ed i la seva salut, i gr\u00e0cies a aquestes sabem que els bacteris [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/ca\/blog\/els-cinc-millors-amics-de-lintesti-2\/\" \/>\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=\"2021-04-09T07:38:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-07T10:39:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2021\/04\/semillas-lino.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"578\" \/>\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=\"5 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Els cinc millors amics de l\u2019intest\u00ed - 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\/els-cinc-millors-amics-de-lintesti-2\/","og_locale":"ca_ES","og_type":"article","og_title":"Els cinc millors amics de l\u2019intest\u00ed - MGC M\u00fatua","og_description":"Els bacteris tenen mala anomenada. 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