{"id":447,"date":"2020-03-14T12:41:31","date_gmt":"2020-03-14T10:41:31","guid":{"rendered":"http:\/\/albaribalta.com\/?p=447"},"modified":"2020-07-13T16:47:56","modified_gmt":"2020-07-13T14:47:56","slug":"nutricio-sistema-immunitari-i-coronavirus","status":"publish","type":"post","link":"https:\/\/albaribalta.com\/index.php\/2020\/03\/14\/nutricio-sistema-immunitari-i-coronavirus\/","title":{"rendered":"Nutrici\u00f3, sistema immunitari i coronavirus"},"content":{"rendered":"\n
\n

En aquests dies que estem patint la pand\u00e8mia del coronavirus<\/strong>, la meva aportaci\u00f3 va cap a com refor\u00e7ar el nostre sistema immunitari a trav\u00e9s de l’alimentaci\u00f3.<\/p>\n\n\n\n

El sistema immunitari<\/strong> est\u00e0 format per una s\u00e8rie d\u2019elements: barreres f\u00edsiques<\/strong> (pell i mucoses) c\u00e8l\u00b7lules<\/strong> i prote\u00efnes<\/strong> disperses per tot l\u2019organisme que ens protegeixen<\/strong> dels bacteris<\/strong>, virus<\/strong> i altres organismes pat\u00f2gens. <\/p>\n\n\n\n

Tots sabem que la nostra alimentaci\u00f3<\/strong> \u00e9s important per a la nostra salut<\/strong>, per\u00f2 cada vegada hi ha m\u00e9s evid\u00e8ncia cient\u00edfica de qu\u00e8 els aliments influeixen en el sistema immunitari<\/strong>, en les nostres defenses<\/strong>;  per tant, que podem incidir en el nostre estat de salut i prevenir l\u2019aparici\u00f3 de determinades malalties.<\/p>\n\n\n\n

El sistema immunitari<\/strong>, a causa de la seva acci\u00f3, s\u2019oxida amb facilitat<\/strong>. Tot i que el cos ja t\u00e9 mecanismes antioxidants propis, \u00e9s important incloure antioxidants<\/strong> en la dieta<\/strong>. <\/p>\n<\/div><\/div>\n\n\n\n

\n

Els minerals<\/strong> com el Ferro<\/strong>, Coure<\/strong>, Seleni<\/strong> i Zinc<\/strong> i vitamines<\/strong>, com la C<\/strong>, E<\/strong>, A<\/strong> i folats<\/strong>, participen en mecanismes enzim\u00e0tics per a contrarestar l\u2019estr\u00e8s oxidatiu. Si hi ha defici\u00e8ncia d\u2019aquests minerals i vitamines , s\u2019altera el nostre sistema immunitari, afavorint el risc de contraure malalties. A m\u00e9s a m\u00e9s, l\u2019obesitat tamb\u00e9 empitjora el sistema immunitari.<\/p>\n\n\n\n

  • Per exemple, la Glutati\u00f3 Peroxidasa<\/em> (enzim antioxidant) per a funcionar necessita Seleni<\/strong>. Els macr\u00f2fags, si no tenen prou Coure<\/strong>, no poden fer b\u00e9 la fagocitosi<\/strong> (proc\u00e9s en qu\u00e8 els macr\u00f2fags capturen i digereixen part\u00edcules nocives).<\/li>
  • En el cas de les vitamines, la vitamina C<\/strong> \u00e9s hidrosoluble i actua en estructures que estiguin a l\u2019interior de les nostres c\u00e8l\u00b7lules i la vitamina E<\/strong>, com que \u00e9s liposoluble, s\u2019intercala a les membranes cel\u00b7lulars i evita l\u2019oxidaci\u00f3. <\/li><\/ul>\n\n\n\n

    coronavirus<\/p>\n<\/div><\/div>\n\n\n\n

    RECOMANACIONS PER A REFOR\u00c7AR EL SISTEMA IMMUNITARI<\/span><\/h4>\n\n\n\n
    • Evitar<\/strong> dietes molt restrictives<\/strong> i molt hipocal\u00f2riques<\/strong> que prohibeixin<\/strong> el consum d\u2019algunes fruites o verdures<\/strong> i que ofereixin substitutius d\u2019\u00e0pats<\/strong> (batuts\/barritas), en comptes de menjar real.<\/li><\/ul>\n\n\n\n
      • Consum suficient de prote\u00efnes<\/strong>: Els anticossos<\/strong> (popularment anomenats \u2018\u2019defenses\u2019\u2019) s\u00f3n prote\u00efnes, per tant, per a fabricar aquests anticossos necessitem prote\u00efnes<\/strong>. \u00c9s important consumir prote\u00efna<\/strong>, sigui d\u2019origen animal o vegetal, a tots els \u00e0pats<\/strong>. <\/li>
      • Vitamines i minerals<\/strong>: El consum de fruites i verdures, fruits secs, cereals integrals <\/strong>ens aporten fibra , vitamines i minerals necessaris per al funcionament del sistema immunitari, per\u00f2 per afinar m\u00e9s en quins aliments es troben aquests micronutrients tenim:
        • Vitamina C<\/strong>: kiwi, mandarina, papaia, maduixes, espinacs, pebrot, br\u00f2quil, esp\u00e0rrecs, col.<\/li>
        • Vitamina E<\/strong>: Ous, oli d\u2019oliva, vegetals de fulla verda (espinacs, br\u00f2quil), ametlles i avellanes, alvocat.<\/li>
        • Vitamina A<\/strong>: Pastanaga, mango, caqui, papaia, tom\u00e0quet, llet, espinacs, peix blau. <\/li>
        • Seleni<\/strong>: Nous de Brasil, xampinyons, cereals integrals (pasta, pa…), peix<\/li>
        • Ferro<\/strong>: Carn vermella, llegums, fruits secs, escopinyes, <\/li>
        • Coure<\/strong>: Cereals integrals, fruits secs, llegums. <\/li>
        • Zinc<\/strong>: Fruits secs, xocolata negra, cereals integrals (arr\u00f2s, pasta), llegums, ous,<\/li><\/ul><\/li>
        • Fibra i probi\u00f2tics<\/strong>: Modulen la nostra microbiota<\/strong> i influeixen en el sistema immunitari. Important consumir aliments fermentats com el k\u00e8fir\/iogurt, kimchi\/chucrut, kombucha, tempeh.<\/li>
        • Grasses saludables<\/strong>: Juguen un paper important en la resposta immunit\u00e0ria. Oli d\u2019oliva, alvocat, fruits secs, peix blau. <\/li>
        • Evitar el consum de productes ultraprocessats<\/strong> (rics en sucres afegits, grasses saturades,  trans i sal)  ja que incrementen l\u2019estr\u00e8s oxidatiu, s\u00f3n pobres en nutrients i substitueixen el consum d\u2019aliments saludables.<\/li>
        • Estil de vida actiu<\/strong> i activitat f\u00edsica moderada<\/strong>: Tot i que l\u2019activitat f\u00edsica<\/strong> s\u2019associa amb una millor resposta immunit\u00e0ria<\/strong> a llarg pla\u00e7, en entrenaments molt intensos<\/strong> o en competicions intenses es produeix una depressi\u00f3 del sistema immunintari<\/strong> les primeres hores post-esfor\u00e7. Tot i aix\u00ed \u00e9s important tenir un estil de vida actiu cada dia.  <\/li>
        • Evitar l\u2019estr\u00e8s<\/strong>. El cortisol elevat<\/strong> de forma cr\u00f2nica<\/strong> produeix un deteriorament<\/strong> en el sistema immunitari<\/strong>.
          • Dormir suficient (8 hores)<\/li>
          • Meditaci\u00f3 \/ Ioga <\/li><\/ul><\/li><\/ul>\n\n\n\n

            coronavirus<\/p>\n\n\n\n

            coronavirus coronavirus<\/p>\n\n\n\n

            BIBLIOGRAFIA<\/h3>\n\n\n\n
            1. Cunningham-Rundles S, McNeeley DF, Moon A. Mechanisms of nutrient modulation of the immune response. J Allergy Clin Immunol. 2005;115(6):1119\u201328. <\/li>
            2. Dugas B, Mercenier A, Lenoir-Wijnkoop I, Arnaud C, Dugas N, Postaire E. Immunity and probiotics. Immunol Today. 1999;20(9):387\u201390. <\/li>
            3. Marzieh K. Diet and immune system. Immunopathol Persa. 2014;1(1):e04. <\/li>
            4. Londo\u00f1o CA, Zapata NZ, Grajales PJP, Gracia DC. Ejercicio y sistema inmune. Iatreia. 2006;19(2):189\u201398. <\/li>
            5. Nieman DC, Pedersen BK. Exercise and Immune Function. Sport Med. 1999;27(2):73\u201380. <\/li>
            6. Gleeson M, Nieman DC, Pedersen BK. Exercise, nutrition and immune function. J Sports Sci. 2004;22(1):115\u201325. <\/li>
            7. Francisco J. P\u00e9rez-Cano. Nodrint les nostres defenses [Internet]. 2010 [cited 2020 Mar 13]. p. 182. Available from: http:\/\/www.publicacions.ub.edu\/hojear.aspx?fichero=07296.pdf<\/li>
            8. Andreu Farran, Ra\u00fcl Zamora, Pilar Cervera C d\u2019Ensenyament S de N i D (CESNID). Taules de composici\u00f3 d\u2019aliments del CESNID. 2003. <\/li>
            9. Tamang JP, Shin DH, Jung SJ, Chae SW. Functional properties of microorganisms in fermented foods. Front Microbiol. 2016;7(APR):1\u201313. <\/li>
            10. Delgado Olivares L, Betanzos Cabrera G, Sumaya Mart\u00ednez M. Importancia de los antioxidantes dietarios en la disminuci\u00f3n del estr\u00e9s oxidativo. Investig y Cienc la Univ Aut\u00f3noma Aguascalientes. 2010;(50):10\u20135. <\/li>
            11. De Heredia FP, G\u00f3mez-Mart\u00ednez S, Marcos A. Chronic and degenerative diseases: Obesity, inflammation and the immune system. Proc Nutr Soc. 2012;71(2):332\u20138. <\/li>
            12. Prasad K, Dhar I. Oxidative stress as a mechanism of added sugar-induced cardiovascular disease. Int J Angiol. 2014;23(4):217\u201326. <\/li>
            13. Monguchi T, Hara T, Hasokawa M, Nakajima H, Mori K, Toh R, et al. Excessive intake of trans fatty acid accelerates atherosclerosis through promoting inflammation and oxidative stress in a mouse model of hyperlipidemia. J Cardiol [Internet]. 2017;70(2):121\u20137. Available from: http:\/\/dx.doi.org\/10.1016\/j.jjcc.2016.12.012<\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"

              En aquests dies que estem patint la pand\u00e8mia del coronavirus, la meva aportaci\u00f3 va cap a com refor\u00e7ar el nostre sistema immunitari a trav\u00e9s de l’alimentaci\u00f3. El sistema immunitari est\u00e0 format per una s\u00e8rie d\u2019elements: barreres f\u00edsiques (pell i mucoses) c\u00e8l\u00b7lules i prote\u00efnes disperses per tot l\u2019organisme que ens protegeixen […]<\/p>\n","protected":false},"author":2,"featured_media":448,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[57],"tags":[37,38],"yoast_head":"\nNutrici\u00f3, sistema immunitari i coronavirus - Alba Ribalta l Dietista-Nutricionista<\/title>\n<meta name=\"description\" content=\"En aquests dies que estem patint l'epid\u00e8mia del coronavirus, la meva aportaci\u00f3 va cap a com refor\u00e7ar al nostre sistema immunitari a trav\u00e9s de l'alimentaci\u00f3\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/albaribalta.com\/index.php\/2020\/03\/14\/nutricio-sistema-immunitari-i-coronavirus\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutrici\u00f3, sistema immunitari i coronavirus - 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