{"id":39805,"date":"2014-02-24T19:00:36","date_gmt":"2014-02-24T19:00:36","guid":{"rendered":""},"modified":"2014-02-24T19:00:36","modified_gmt":"2014-02-24T19:00:36","slug":"millorar-el-restrenyiment-amb-alimentacio-i-altres-habits","status":"publish","type":"post","link":"https:\/\/webo9.aux.com.es\/ca\/millorar-el-restrenyiment-amb-alimentacio-i-altres-habits\/","title":{"rendered":"Millorar el restrenyiment amb alimentaci\u00f3 i altres h\u00e0bits"},"content":{"rendered":"<div class=\"field_image\"><img decoding=\"async\" src=\"http:\/\/osteo9.com\/wp-content\/uploads\/estre\u00f1imiento_nudo_alimentacion.jpg\" title=\"estre\u00f1imiento_nudo_alimentacion.jpg\" alt=\"estre\u00f1imiento_nudo_alimentacion.jpg\" \/><\/div>\n<div class=\"body\">\n<div>\n<p style=\"text-align: justify;\">El restrenyiment \u00e9s una afecci\u00f3 molt estesa a la nostra societat. Podem dir que&nbsp;<strong>una persona presenta restrenyiment quan la seva freq\u00fc\u00e8ncia d&#39;evacuaci\u00f3 \u00e9s inferior a 3-4 vegades per setmana<\/strong>&nbsp;(l&#39;ideal \u00e9s evacuar cada dia ),&nbsp;<strong>quan els excrements s\u00f3n durs i d&#39;esc\u00e0s volum o quan l&#39;esfor\u00e7 a l&#39;hora d&#39;anar al bany \u00e9s excessiu.<\/strong><\/p>\n<p style=\"text-align: justify;\">Hi ha <strong>diferents causes<\/strong> que poden portar-nos al restrenyiment. A aquest article ens referim a aquelles que es poden millorar amb uns bons h\u00e0bits de vida i una correcta alimentaci\u00f3.<\/p>\n<p style=\"text-align: justify;\">En aquest sentit, expliquem les causes principals i les recomanacions per millorar el restrenyiment:<\/p>\n<ul class=\"type1\">\n<li style=\"text-align: justify;\"><strong>Els mals h\u00e0bits d&#39;evacuaci\u00f3.<\/strong> Comen\u00e7arem per recordar l&#39;important que \u00e9s <strong>acostumar al nostre organisme a anar al bany cada dia a la mateixa hora,<\/strong> idealment al mat\u00ed. Aquest moment hauria de ser tranquil. Dedicar uns 15 minuts seria l&#39;\u00f2ptim (l&#39;intest\u00ed es mou 1 cm cada minut). Igual d&#39;important \u00e9s no reprimir els desitjos d&#39;evacuaci\u00f3, en la mesura del possible, \u00e9s clar.<\/li>\n<li style=\"text-align: justify;\">L&#39;<strong>estr\u00e8s<\/strong> tamb\u00e9 pot afectar negativament al restrenyiment. El sistema nervi\u00f3s parasimp\u00e0tic (el que predomina en situacions de relax) estimula el tr\u00e0nsit, mentre que el sistema nervi\u00f3s simp\u00e0tic (estimulat en situacions d&#39;estr\u00e8s) inhibeix la motilitat intestinal. Una correcta respiraci\u00f3 ens ser\u00e0 de gran ajuda. Una bona pr\u00e0ctica seria fer 10 respiracions profundes al llevar-nos, abans de dinar, abans d&#39;anar a dormir i en&nbsp;anar al bany.<\/li>\n<li style=\"text-align: justify;\">El <strong>sedentarisme i la manca d&#39;exercici f\u00edsic<\/strong> poden portar a una debilitat muscular abdominal que ens dificultar\u00e0 l&#39;evacuaci\u00f3. En aquest sentit, podeu llegir l&#39;article del restrenyiment, <a href=\"http:\/\/www.claranebot.es\/blog\/estrenimiento-dificultades-defectar\" target=\"_blank\">quan anar al bany suposa un infern<\/a> de <a href=\"http:\/\/www.claranebot.es\/blog\/iraia-lekue-fisioterapia-ginecologica-urologica?width=700&amp;height=530\" target=\"_blank\">l&#39;Iraia Lekue<\/a>, que tracta del tipus de restrenyiment causat per la debilitat o la disfunci\u00f3 del s\u00f2l pelvi\u00e0.<\/li>\n<li style=\"text-align: justify;\">Finalment parlarem dels <strong>h\u00e0bits alimentaris<\/strong> i la seva relaci\u00f3 amb el restrenyiment.<\/li>\n<li style=\"text-align: justify;\">Una bona funci\u00f3 del sistema digestiu comen\u00e7a per tenir una bona digesti\u00f3. Per aix\u00f2 recordem la import\u00e0ncia de menjar tranquil i mastegar b\u00e9 els aliments. Aix\u00f2 ens ajudar\u00e0 a regular els moviments dels \u00f2rgans digestius, a segregar enzims, a predigerir les aliments i a hidratar.<\/li>\n<li style=\"text-align: justify;\">Una correcta <strong>hidrataci\u00f3 \u00e9s b\u00e0sica per millorar el restrenyiment.<\/strong><br \/><strong><img decoding=\"async\" alt=\"\" src=\"http:\/\/osteo9.com\/wp-content\/uploads\/estre\u00f1imiento-alimentos-fibra.jpg\" style=\"width: 400px; height: 300px; margin: 5px 10px; float: right;\" \/><\/strong><\/li>\n<li style=\"text-align: justify;\">Un altre aspecte molt important \u00e9s <strong>l&#39;aportaci\u00f3 de fibra<\/strong>. Una dieta est\u00e0ndard a Espanya aporta de 12-18 g de fibra al dia, quan el recomanat s\u00f3n 30-40 g al dia. \u00c9s important saber que, si augmentem l&#39;aportaci\u00f3, ha de ser de manera progressiva i sense oblidar prendre abundant l\u00edquid. \u00c9s m\u00e9s aconsellable prendre l&#39;aliment integral que la fibra a\u00efllada. Els aliments que aporten fibra s\u00f3n: l<strong>a fruita i la verdura, els llegums, els cereals integrals, alguns fruits secs i les llavors.<\/strong><\/li>\n<li style=\"text-align: justify;\">Aix\u00ed mateix \u00e9s aconsellable <strong>evitar les dietes riques en carn i embotits, el blat, els l\u00e0ctics, el sucre i la brioixeria, els cereals refinats i l&#39;alcohol.<\/strong> Tots ells amb un baix o nul contingut en fibra i alguns, sovint problem\u00e0tics per al bon funcionament del sistema digestiu. Tamb\u00e9 s&#39;han d&#39;<strong>evitar els aliments astringents, com el codony, la garrofa i l&#39;arr\u00f2s blanc, entre d&#39;altres.<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Per donar unes <a href=\"http:\/\/www.claranebot.es\/tratamientos\/nutricion\" target=\"_blank\">pautes d&#39;alimentaci\u00f3 correctes<\/a>, cal estudiar cada cas en particular. \u00c9s important observar la forma de la femta, la textura i el color. Tamb\u00e9 \u00e9s b\u00e0sic fer una entrevista diet\u00e8tica i d&#39;h\u00e0bits de vida.<\/p>\n<p style=\"text-align: justify;\">Com a exemple, si el que necessitem \u00e9s <strong>estimular el moviment intestinal<\/strong> podem prendre col, papaia, esp\u00e0rrecs, figues, cereals integrals. Si el que volem \u00e9s <strong>lubrificar els intestins<\/strong>: peres, mel, prunes dessecades, llavors de lli, germinat d&#39;alfals, oli cru.<\/p>\n<p style=\"text-align: justify;\">Per acabar, us comento dues ter\u00e0pies molt beneficioses per ajudar a millorar el restrenyiment. El <strong><a href=\"http:\/\/www.claranebot.es\/tratamientos\/masaje-bok-bu\" target=\"_blank\">Bok-bu<\/a><\/strong>, un massatge abdominal core\u00e0 que <strong>treballa possibles bloquejos f\u00edsics i energ\u00e8tics a la zona abdominal<\/strong> amb un efecte directe sobre el restrenyiment. I la <strong><a href=\"http:\/\/www.claranebot.es\/blog\/reflexologia-podal-cuidar-salud\" target=\"_blank\">reflexologia podal,<\/a><\/strong> que a trav\u00e9s dels punts reflexes als peus, <strong>pot tractar el sistema digestiu i millorar notablement aquest problema<\/strong>, tan com\u00fa en el nostre entorn.<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>El restrenyiment \u00e9s una afecci\u00f3 molt estesa a la nostra societat. Podem dir que&nbsp;una persona presenta restrenyiment quan la seva freq\u00fc\u00e8ncia d&#39;evacuaci\u00f3 \u00e9s inferior a 3-4 vegades per setmana&nbsp;(l&#39;ideal \u00e9s evacuar cada dia ),&nbsp;quan els excrements s\u00f3n durs i d&#39;esc\u00e0s volum o quan l&#39;esfor\u00e7 a l&#39;hora d&#39;anar al bany \u00e9s excessiu. Hi ha diferents causes [&hellip;]<\/p>\n","protected":false},"author":206,"featured_media":40263,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[58],"tags":[],"class_list":["post-39805","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricio-5"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Millorar el restrenyiment amb alimentaci\u00f3 i altres h\u00e0bits | Blog Osteo9<\/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:\/\/webo9.aux.com.es\/ca\/millorar-el-restrenyiment-amb-alimentacio-i-altres-habits\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Millorar el restrenyiment amb alimentaci\u00f3 i altres h\u00e0bits | Blog Osteo9\" \/>\n<meta property=\"og:description\" content=\"El restrenyiment \u00e9s una afecci\u00f3 molt estesa a la nostra societat. Podem dir que&nbsp;una persona presenta restrenyiment quan la seva freq\u00fc\u00e8ncia d&#039;evacuaci\u00f3 \u00e9s inferior a 3-4 vegades per setmana&nbsp;(l&#039;ideal \u00e9s evacuar cada dia ),&nbsp;quan els excrements s\u00f3n durs i d&#039;esc\u00e0s volum o quan l&#039;esfor\u00e7 a l&#039;hora d&#039;anar al bany \u00e9s excessiu. 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