{"id":30452,"date":"2023-12-14T11:08:02","date_gmt":"2023-12-14T10:08:02","guid":{"rendered":"https:\/\/www.mgc.es\/?p=30452"},"modified":"2023-10-13T11:11:37","modified_gmt":"2023-10-13T09:11:37","slug":"aliments-rics-en-ferro-combat-lanemia-ferropenica-amb-una-bona-alimentacio","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/aliments-rics-en-ferro-combat-lanemia-ferropenica-amb-una-bona-alimentacio\/","title":{"rendered":"Aliments rics en ferro: Combat l\u2019an\u00e8mia ferrop\u00e8nica amb una bona alimentaci\u00f3"},"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\/aliments-rics-en-ferro-combat-lanemia-ferropenica-amb-una-bona-alimentacio\/#Un_cop_dull_rapid_al_sistema_circulatori\" >Un cop d\u2019ull r\u00e0pid al sistema circulatori<\/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\/aliments-rics-en-ferro-combat-lanemia-ferropenica-amb-una-bona-alimentacio\/#Lanemia_per_deficiencia_de_ferro\" >L\u2019an\u00e8mia per defici\u00e8ncia de ferro<\/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\/aliments-rics-en-ferro-combat-lanemia-ferropenica-amb-una-bona-alimentacio\/#Causes\" >Causes<\/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\/aliments-rics-en-ferro-combat-lanemia-ferropenica-amb-una-bona-alimentacio\/#Quins_simptomes_te_lanemia_ferropenica\" >Quins s\u00edmptomes t\u00e9 l\u2019an\u00e8mia ferrop\u00e8nica<\/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\/aliments-rics-en-ferro-combat-lanemia-ferropenica-amb-una-bona-alimentacio\/#Com_es_diagnostica\" >Com es diagnostica<\/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\/aliments-rics-en-ferro-combat-lanemia-ferropenica-amb-una-bona-alimentacio\/#Com_es_tracta\" >Com es tracta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/aliments-rics-en-ferro-combat-lanemia-ferropenica-amb-una-bona-alimentacio\/#Els_aliments_que_contenen_ferro\" >Els aliments que contenen ferro<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"532\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/10\/tournedo2.jpg\" alt=\"\" class=\"wp-image-30446\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/10\/tournedo2.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/10\/tournedo2-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/10\/tournedo2-768x511.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=\"Un_cop_dull_rapid_al_sistema_circulatori\"><\/span><strong>Un cop d\u2019ull r\u00e0pid al sistema circulatori<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La sang \u00e9s un teixit m\u00e9s del cos hum\u00e0, per b\u00e9 que en forma l\u00edquida. I es l\u00edquida perqu\u00e8 t\u00e9 com a funci\u00f3 dur l\u2019aliment a les c\u00e8l\u00b7lules a trav\u00e9s de les arteries. Un dels grups de <a href=\"https:\/\/medlineplus.gov\/spanish\/blood.html\">c\u00e8l\u00b7lules que compon la sang<\/a> s\u00f3n els gl\u00f2buls vermells o hematies, que s\u2019encarreguen justament de transportar l\u2019oxigen (\u00e9s a dir, el \u201ccombustible\u201d que fan servir les c\u00e8l\u00b7lules) i els altres minerals i vitamines necessaris perqu\u00e8 tot rutlli com cal.<\/p>\n\n\n\n<p>Quan han alliberat l\u2019oxigen, els hematies recullen el CO<sub>2<\/sub>, que constitueix el rebuig de les c\u00e8l\u00b7lules, i el tornen per les venes fins als pulmons, on s\u2019elimina amb l\u2019espiraci\u00f3. Als pulmons els hematies es recarreguen d\u2019oxigen per passar al cor, que els envia altra vegada a las c\u00e8l\u00b7lules per comen\u00e7ar un nou cicle.<\/p>\n\n\n\n<p>Els gl\u00f2buls vermells s\u00f3n com unes petites bosses plenes d\u2019una prote\u00efna, l\u2019hemoglobina, que s\u2019uneix amb facilitat a l\u2019oxigen per transportar-lo a totes les c\u00e8l\u00b7lules del cos.<\/p>\n\n\n\n<p>El ferro forma part del nucli de l\u2019hemoglobina i \u00e9s un element clau perqu\u00e8 els gl\u00f2buls vermells es carreguin d\u2019oxigen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lanemia_per_deficiencia_de_ferro\"><\/span><strong>L\u2019an\u00e8mia per defici\u00e8ncia de ferro<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Quan l\u2019organisme t\u00e9 poc ferro per les raons que exposarem m\u00e9s endavant, produeix menys hemoglobina i, en conseq\u00fc\u00e8ncia, menys hematies, fet pel qual minva la capacitat de la sang per dur l\u2019oxigen a les c\u00e8l\u00b7lules. La manca d\u2019oxigen a la sang es coneix com a <a href=\"https:\/\/medlineplus.gov\/spanish\/ency\/article\/000560.htm\">an\u00e8mia<\/a>. L\u2019an\u00e8mia tamb\u00e9 es pot originar per falta de dues vitamines, la vitamina B<sub>12<\/sub> i l\u2019\u00e0cid f\u00f2lic, per\u00f2 s\u00f3n unes altres classes d\u2019an\u00e8mia. L\u2019an\u00e8mia que analitzem en aquest article \u2014causada per manca de ferro\u2014 s\u2019anomena an\u00e8mia ferrop\u00e8nica.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Causes\"><\/span><strong>Causes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hi ha etapes o condicions de la vida en qu\u00e8 l\u2019organisme exigeix una quantitat m\u00e9s elevada de ferro:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>La <a href=\"https:\/\/www.pediatriaintegral.es\/publicacion-2021-07\/anemia-ferropenica-2021\/\">infantes<\/a>a, perqu\u00e8 en la etapa de creixement es gasta m\u00e9s energia.<\/li>\n\n\n\n<li>El cas dels esportistes, per una ra\u00f3 an\u00e0loga: cremen m\u00e9s energia que els altres.<\/li>\n\n\n\n<li>Les <a href=\"https:\/\/www.msdmanuals.com\/es-es\/professional\/ginecolog%C3%ADa-y-obstetricia\/complicaciones-no-obst%C3%A9tricas-durante-el-embarazo\/anemia-en-el-embarazo\">dones prenyades<\/a> i les mares que alleten, perqu\u00e8, tant durant la gestaci\u00f3 com la lact\u00e0ncia, cal una dosi extra d\u2019energia.<\/li>\n\n\n\n<li>Els vegetarians que renuncien a un dels aliments essencials per a l\u2019aportaci\u00f3 di\u00e0ria de ferro.<\/li>\n\n\n\n<li>En cas d\u2019una p\u00e8rdua de sang continuada, o una hemorr\u00e0gia, que la medul\u00b7la \u00f2ssia \u2014on es produeixen els hematies\u2014 no \u00e9s capa\u00e7 de compensar.<\/li>\n<\/ul>\n\n\n\n<p>Les hemorr\u00e0gies sostingudes, per\u00f2 que no s\u2019han advertit (sobretot les digestives) i les que originen tumors, tant si s\u00f3n benignes com no, s\u00f3n altres factors possibles de la manca de ferro.<\/p>\n\n\n\n<p>Una altra causa possible \u00e9s una mala absorci\u00f3 intestinal del ferro. Aix\u00f2 s\u2019esdev\u00e9 en trastorns o malalties poc freq\u00fcents, com ara la <a href=\"https:\/\/www.cun.es\/enfermedades-tratamientos\/enfermedades\/enfermedad-celiaca\">malaltia cel\u00edaca<\/a>, la <a href=\"https:\/\/www.cun.es\/enfermedades-tratamientos\/enfermedades\/enfermedad-crohn\">malaltia de Crohn<\/a> o en cas de defici\u00e8ncia d\u2019\u00e0cids g\u00e0strics (aclorh\u00eddria) i, tamb\u00e9, en pacients a qui s\u2019ha extirpat una part de l\u2019est\u00f3mac.<\/p>\n\n\n\n<p>Aix\u00ed doncs, \u00e9s imprescindible de determinar-ne amb precisi\u00f3 la causa concreta, perqu\u00e8 en molts casos l\u2019an\u00e8mia \u00e9s conseq\u00fc\u00e8ncia d\u2019un trastorn subjacent.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/10\/lentejas2.jpg\" alt=\"\" class=\"wp-image-30450\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/10\/lentejas2.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/10\/lentejas2-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/10\/lentejas2-768x512.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=\"Quins_simptomes_te_lanemia_ferropenica\"><\/span><strong>Quins s\u00edmptomes t\u00e9 l\u2019an\u00e8mia ferrop\u00e8nica<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>L\u2019an\u00e8mia ferrop\u00e8nica no es manifesta r\u00e0pidament, sin\u00f3 que es va gestant al llarg d\u2019un cert temps. Durant aquest temps, l\u2019organisme \u00e9s capa\u00e7 d\u2019activar mecanismes que en compensen el d\u00e8ficit, per la qual cosa l\u2019an\u00e8mia no es detecta fins que el nivell d\u2019hemoglobina \u00e9s molt baix.<\/p>\n\n\n\n<p>Hi ha certs signes reveladors que poden anar apareixent en alguns pacients (si b\u00e9 no pas en tots), com s\u00f3n la caiguda o l\u2019afebliment dels cabells, les ungles fr\u00e0gils, les nafres als llavis i a la boca, la inflamaci\u00f3 de la llengua i de la mucosa de la boca (el revestiment intern), la sequedat de gola i la dificultat per empassar-se aliments.<\/p>\n\n\n\n<p>Arribats en aquest punt, el pacient pot manifestar els s\u00edmptomes seg\u00fcents:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u00e8rdua de color i pal\u00b7lidesa.<\/li>\n\n\n\n<li>For\u00e7a tend\u00e8ncia a la somnol\u00e8ncia.<\/li>\n\n\n\n<li>M\u00e9s cansament.<\/li>\n\n\n\n<li>Toler\u00e0ncia inferior a l\u2019exercici.<\/li>\n<\/ul>\n\n\n\n<p>Si l\u2019an\u00e8mia empitjora, poden apar\u00e8ixer altres s\u00edmptomes com ara:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Palpitacions.<\/li>\n\n\n\n<li>Mareigs.<\/li>\n\n\n\n<li>Claudicaci\u00f3 intermitent (mal als panxells de les cames, quan es camina, per manca de reg sanguini).<\/li>\n\n\n\n<li>Insufici\u00e8ncia respirat\u00f2ria.<\/li>\n\n\n\n<li>Angina de pit.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_es_diagnostica\"><\/span><strong>Com es diagnostica<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si el metge troba els signes associats en aquest trastorn quan analitza els s\u00edmptomes del pacient, ha de demanar com a primera mesura una an\u00e0lisi de sang, amb un hemograma que reveli la quantitat d\u2019hemoglobina i el recompte de les c\u00e8l\u00b7lules sangu\u00ednies. Es diagnostica una an\u00e8mia quan l\u2019<a href=\"https:\/\/www.stanfordchildrens.org\/es\/topic\/default?id=hemoglobin-167-hemoglobin_ES\">hemoglobina<\/a> \u00e9s per sota de 12 g\/dL en les dones i de 13 g\/dL en els homes.<\/p>\n\n\n\n<p>Finalment, per fer-ne el diagn\u00f2stic definitiu, cal dur a terme un estudi del ferro a l\u2019organisme (ferro a la sang, transferrina, ferritina, etc.) amb el qual es constatar\u00e0 si se\u2019n t\u00e9 manca.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_es_tracta\"><\/span><strong>Com es tracta<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>En primer terme, cal mirar de trobar la causa desencadenant de l\u2019an\u00e8mia, tal com hem exposat. No sempre \u00e9s f\u00e0cil, per\u00f2 esbrinar-ne l\u2019origen \u00e9s fonamental.<\/p>\n\n\n\n<p>Tanmateix, fins que no se\u2019n determina la causa, probablement caldr\u00e0 administrar al pacient medicaments amb <a href=\"https:\/\/medlineplus.gov\/spanish\/druginfo\/meds\/a682778-es.html\">suplements de ferro<\/a>. Aquests medicaments s\u2019assimilen m\u00e9s b\u00e9 si s\u2019acompanyen de vitamina C, per\u00f2 en certs pacients poden actuar com a factors d\u2019irritaci\u00f3. En aquest cas, el pacient probablement veur\u00e0 que la femta es torna de color negre.<\/p>\n\n\n\n<p>Al cap d\u2019un temps, si se n\u2019ha trobat la causa i s\u2019ha corregit, l\u2019an\u00e8mia sol remetre, tal com ha de demostrar una nova an\u00e0lisi de sang. El metge supervisar\u00e0 l\u2019estat del pacient amb exploracions peri\u00f2diques cada tres o sis mesos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"531\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/10\/frutos-secos-e1432287812973.jpg\" alt=\"\" class=\"wp-image-30448\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/10\/frutos-secos-e1432287812973.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/10\/frutos-secos-e1432287812973-440x292.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/10\/frutos-secos-e1432287812973-768x510.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Nut mix in glass bowls<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Els_aliments_que_contenen_ferro\"><\/span><strong>Els aliments que contenen ferro<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Una alimentaci\u00f3 saludable i equilibrada pot ajudar molt a pal\u00b7liar un d\u00e8ficit lleu de ferro. Amb finalitats preventives, enumerem els aliments m\u00e9s rics en ferro, que s\u00f3n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>La carn.<\/li>\n\n\n\n<li>Els llegums (llenties, fesols i cigrons).<\/li>\n\n\n\n<li>El pa integral.<\/li>\n\n\n\n<li>Els ous.<\/li>\n\n\n\n<li>Els cereals.<\/li>\n\n\n\n<li>La fruita seca.<\/li>\n<\/ul>\n\n\n\n<p>Pel que fa a les persones amb m\u00e9s propensi\u00f3 a tenir an\u00e8mia pel seu estat, cal ser m\u00e9s cur\u00f3s en l\u2019alimentaci\u00f3. Tal com hem dit abans, incloem en aquest grup els infants, els esportistes, les dones prenyades o que alleten i els vegetarians i vegans. En el cas concret de les dones prenyades, sovint se\u2019ls prescriuen suplements de ferro, encara que tinguin un excel\u00b7lent estat de salut.<\/p>\n\n\n\n<p>Bibliografia<\/p>\n\n\n\n<figure class=\"wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.nhlbi.nih.gov\/es\/salud\/anemia\/anemia-ferropenica\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.elsevier.es\/es-revista-offarm-4-articulo-el-metabolismo-del-hierro-anemia-12004009\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.cun.es\/enfermedades-tratamientos\/enfermedades\/anemia\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>La sang \u00e9s un teixit m\u00e9s del cos hum\u00e0, per b\u00e9 que en forma l\u00edquida. I es l\u00edquida perqu\u00e8 t\u00e9 com a funci\u00f3 dur l\u2019aliment a les c\u00e8l\u00b7lules a trav\u00e9s de les arteries. Un dels grups de c\u00e8l\u00b7lules que compon la sang s\u00f3n els gl\u00f2buls vermells o hematies, que s\u2019encarreguen justament de transportar l\u2019oxigen (\u00e9s a dir, el \u201ccombustible\u201d que fan servir les c\u00e8l\u00b7lules) i els altres minerals i vitamines necessaris perqu\u00e8 tot rutlli com cal.<\/p>\n","protected":false},"author":3,"featured_media":30446,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[384,437],"class_list":["post-30452","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","tag-alimentacio","tag-habits-saludables"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/10\/tournedo2.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>Aliments rics en ferro: Combat l\u2019an\u00e8mia ferrop\u00e8nica amb una bona alimentaci\u00f3 - 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\/blog\/alimentos-ricos-en-hierro-combate-la-anemia-ferropenica-con-una-buena-alimentacion\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Aliments rics en ferro: Combat l\u2019an\u00e8mia ferrop\u00e8nica amb una bona alimentaci\u00f3 - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"La sang \u00e9s un teixit m\u00e9s del cos hum\u00e0, per b\u00e9 que en forma l\u00edquida. 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