{"id":29215,"date":"2023-07-28T08:35:09","date_gmt":"2023-07-28T06:35:09","guid":{"rendered":"https:\/\/www.mgc.es\/?p=29215"},"modified":"2023-07-31T09:15:21","modified_gmt":"2023-07-31T07:15:21","slug":"son-i-alimentacio-que-mengem-determina-com-dormim","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/son-i-alimentacio-que-mengem-determina-com-dormim\/","title":{"rendered":"Son i alimentaci\u00f3: qu\u00e8 mengem determina com dormim"},"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\/son-i-alimentacio-que-mengem-determina-com-dormim\/#Carbohidrats_i_greixos\" >Carbohidrats i greixos<\/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\/son-i-alimentacio-que-mengem-determina-com-dormim\/#Les_proteines_son_essencials_per_a_un_bon_repos\" >Les prote\u00efnes s\u00f3n essencials per a un bon rep\u00f2s<\/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\/son-i-alimentacio-que-mengem-determina-com-dormim\/#Vitamines_i_minerals\" >Vitamines i minerals<\/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\/2023\/07\/shutterstock_1011869191-880x587.jpg\" alt=\"\" class=\"wp-image-29204\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1011869191-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1011869191-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1011869191-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1011869191.jpg 1000w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>No \u00e9s pas cap secret que tant la nutrici\u00f3 com el son tenen un paper fonamental en la nostra salut, tot i que sovint deixem de banda els vincles estrets que hi ha entre tots dos elements. Certs aliments i begudes poden incidir en la qualitat i la quantitat del son i fer que no descansem prou. Simult\u00e0niament, la manca de son se sol associar amb un consum m\u00e9s alt d\u2019aliments cal\u00f2rics, cosa que fa augmentar el risc d\u2019obesitat. Si tens problemes de son, el fet de saber com la teva alimentaci\u00f3 afecta el rep\u00f2s et pot ajudar a millorar-lo.<\/p>\n\n\n\n<p>Els aliments que ingereixes poden condicionar de manera directa l\u2019insomni, i es divideixen en dos grans grups: macronutrients i micronutrients. Els macronutrients inclouen els sucres (carbohidrats), els greixos i les prote\u00efnes. Els micronutrients s\u00f3n les vitamines i els minerals que el teu cos necessita per funcionar correctament.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Carbohidrats_i_greixos\"><\/span>Carbohidrats i greixos<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9s important que bona part dels hidrats de carboni que consumeixes sigui dels que tenen un \u00edndex gluc\u00e8mic baix, com ara els llegums o les verdures, i que evitis, tant com puguis, els aliments i les begudes amb un elevat contingut en sucres refinats, com s\u00f3n la brioxeria industrial o les begudes energ\u00e8tiques. Tanmateix, una petita punta de glucosa a la sang, amb el consum d\u2019aliments que contenen un \u00edndex gluc\u00e8mic mitj\u00e0-alt, com ara la pastanaga bullida, la patata, l\u2019arr\u00f2s o la carbassa a la brasa, afavoreix la s\u00edntesi de la melatonina, l\u2019hormona inductora del son.<\/p>\n\n\n\n<p>Pel que fa als greixos, en trobem dos grans grups: els saturats i els insaturats. La base de la dieta mediterr\u00e0nia s\u00f3n els greixos insaturats, i per aix\u00f2 \u00e9s tan saludable! Dins d\u2019aquest grup hi ha l\u2019oli d\u2019oliva. A m\u00e9s, una classe de greix insaturat \u00e9s l\u2019omega 3, que fa disminuir la inflamaci\u00f3 al cos i augmentar els nivells de melatonina. Pots trobar aquest greix en aliments com el peix blau, les nous o les llavors de lli i xia.<\/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\/2023\/07\/shutterstock_1679492752-880x587.jpg\" alt=\"\" class=\"wp-image-29211\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1679492752-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1679492752-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1679492752-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1679492752.jpg 1000w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Les_proteines_son_essencials_per_a_un_bon_repos\"><\/span><strong>Les prote\u00efnes s\u00f3n essencials per a un bon rep\u00f2s<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cal assenyalar que el consum de prote\u00efnes \u00e9s essencial per a un bon rep\u00f2s i un funcionament correcte del cos. La melatonina se sintetitza a partir del tript\u00f2fan (un amino\u00e0cid que forma part de les prote\u00efnes). Pots trobar tript\u00f2fan en les carns blanques o vermelles, el peix, els llegums, els tubercles com ara la patata o el moniato, els ous o fruites com el kiwi o les cireres.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vitamines_i_minerals\"><\/span><strong>Vitamines i minerals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Moltes vitamines i minerals tenen activitat antioxidant i poden reduir la inflamaci\u00f3 corporal, fet que influeix de manera positiva en el descans. La vitamina B<sub>12<\/sub>, per exemple, contribueix a la secreci\u00f3 de melatonina, i la trobem en aliments com ara el peix, la carn o els ous, mentre que un d\u00e8ficit de vitamina D es relaciona amb menys qualitat del son i somnol\u00e8ncia di\u00fcrna, per la qual cosa recomanem de consumir peix amb for\u00e7a contingut en greix, com el salm\u00f3 o la truita. En refer\u00e8ncia als minerals, un consum adequat de calci s\u2019associa amb m\u00e9s facilitat per agafar el son, mentre que la manca de ferro es relaciona amb un augment dels desvetllaments nocturns i menys quantitat d\u2019hores de son.<\/p>\n\n\n\n<p>Si sabem quines connexions hi ha entre el son i la nutrici\u00f3 tindrem m\u00e9s oportunitats per aprofitar-ho a favor nostre. Menjar de manera m\u00e9s intel\u00b7ligent et permetr\u00e0 de dormir m\u00e9s b\u00e9 i viure de manera m\u00e9s saludable.<\/p>\n\n\n\n<p>Article elaborat per\u00a0<strong><em><a href=\"https:\/\/adsalutem.es\/\">Ad Salutem, Instituto del Sue\u00f1o<\/a><\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>No \u00e9s pas cap secret que tant la nutrici\u00f3 com el son tenen un paper fonamental en la nostra salut, tot i que sovint deixem de banda els vincles estrets que hi ha entre tots dos elements. Certs aliments i begudes poden incidir en la qualitat i la quantitat del son i fer que no descansem prou.<\/p>\n","protected":false},"author":3,"featured_media":29204,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[384,437,481,518],"class_list":["post-29215","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","tag-alimentacio","tag-habits-saludables","tag-prevencio","tag-son"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1011869191.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>Son i alimentaci\u00f3: qu\u00e8 mengem determina com dormim - 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\/son-i-alimentacio-que-mengem-determina-com-dormim\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Son i alimentaci\u00f3: qu\u00e8 mengem determina com dormim - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"No \u00e9s pas cap secret que tant la nutrici\u00f3 com el son tenen un paper fonamental en la nostra salut, tot i que sovint deixem de banda els vincles estrets que hi ha entre tots dos elements. 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Certs aliments i begudes poden incidir en la qualitat i la quantitat del son i fer que no descansem prou.","og_url":"https:\/\/www.mgc.es\/ca\/blog\/son-i-alimentacio-que-mengem-determina-com-dormim\/","og_site_name":"MGC M\u00fatua","article_publisher":"https:\/\/www.facebook.com\/mgcmutua","article_published_time":"2023-07-28T06:35:09+00:00","article_modified_time":"2023-07-31T07:15:21+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1011869191.jpg","type":"image\/jpeg"}],"author":"Revista Inter\u00e8s Mutu","twitter_card":"summary_large_image","twitter_creator":"@mgcmutua","twitter_site":"@mgcmutua","twitter_misc":{"Escrit per":"Revista Inter\u00e8s Mutu","Temps estimat de lectura":"4 minuts"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":["Article","BlogPosting"],"@id":"https:\/\/www.mgc.es\/ca\/blog\/son-i-alimentacio-que-mengem-determina-com-dormim\/#article","isPartOf":{"@id":"https:\/\/www.mgc.es\/ca\/blog\/son-i-alimentacio-que-mengem-determina-com-dormim\/"},"author":{"name":"Revista Inter\u00e8s Mutu","@id":"https:\/\/www.mgc.es\/#\/schema\/person\/010c961d9c9acf38f11187a02b646c16"},"headline":"Son i alimentaci\u00f3: qu\u00e8 mengem determina com dormim","datePublished":"2023-07-28T06:35:09+00:00","dateModified":"2023-07-31T07:15:21+00:00","mainEntityOfPage":{"@id":"https:\/\/www.mgc.es\/ca\/blog\/son-i-alimentacio-que-mengem-determina-com-dormim\/"},"wordCount":627,"publisher":{"@id":"https:\/\/www.mgc.es\/#organization"},"image":{"@id":"https:\/\/www.mgc.es\/ca\/blog\/son-i-alimentacio-que-mengem-determina-com-dormim\/#primaryimage"},"thumbnailUrl":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1011869191.jpg","keywords":["alimentaci\u00f3","h\u00e0bits saludables","prevenci\u00f3","son"],"articleSection":["Alimentaci\u00f3 i Nutrici\u00f3"],"inLanguage":"ca"},{"@type":["WebPage","ItemPage"],"@id":"https:\/\/www.mgc.es\/ca\/blog\/son-i-alimentacio-que-mengem-determina-com-dormim\/","url":"https:\/\/www.mgc.es\/ca\/blog\/son-i-alimentacio-que-mengem-determina-com-dormim\/","name":"Son i alimentaci\u00f3: qu\u00e8 mengem determina com dormim - 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