{"id":1668,"date":"2016-02-29T10:05:43","date_gmt":"2016-02-29T10:05:43","guid":{"rendered":"https:\/\/nomen.es\/ca\/?p=1668"},"modified":"2016-02-29T10:05:43","modified_gmt":"2016-02-29T10:05:43","slug":"sis-consells-per-cuidar-els-teus-ossos","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/sis-consells-per-cuidar-els-teus-ossos\/","title":{"rendered":"Sis consells per cuidar els teus ossos"},"content":{"rendered":"

Sab\u00edeu que prop de 3 milions de persones pateixen osteoporosi al nostre pa\u00eds<\/strong> i que s’estima que 15 de cada 1.000 dones i 5 de cada 1.000 homes<\/strong> tindran una fractura \u00f2ssia<\/strong> per aquesta causa al llarg de la seva vida? De fet la incid\u00e8ncia d’osteoporosi a Espanya, \u00e9s una de les m\u00e9s altes de la Uni\u00f3 Europea. Aqu\u00ed tens sis consells<\/strong>, que ajudaran a cuidar els teus ossos i a mantenir una bona salut \u00f2ssia.<\/p>\n

1. Consumeix aliments rics en calci<\/strong><\/h3>\n

El calci \u00e9s el mineral m\u00e9s abundant de l’organisme<\/strong>. De fet, el cos hum\u00e0 cont\u00e9 d’1 a 2,5 quilos de calci, dels quals el 99% est\u00e0 en l’esquelet, assegurant una bona mineralitzaci\u00f3 i resist\u00e8ncia del mateix.<\/p>\n

Els ossos s\u00f3n la gran reserva que posseeix l’organisme<\/strong> d’aquest vital element, per aix\u00f2 cal assegurar o augmentar les dosis di\u00e0ries de calci a trav\u00e9s de l’alimentaci\u00f3, segons les condicions o necessitats, per conservar-los en perfecte estat.<\/p>\n

\"Tabla_calcio\"<\/a><\/center> <\/p>\n

Les principals fonts de calci s\u00f3n els l\u00e0ctics<\/strong>: llet, formatge i iogurt. Per\u00f2 tamb\u00e9 alguns aliments d’origen vegetal, com les verdures de fulla verda<\/strong>, les ametlles, el s\u00e8sam o els c\u00edtrics; alguns aliments d’origen animal, com el peix amb espines toves comestibles<\/strong> (sardines enllaunades) i els ous<\/strong>.<\/p>\n

2.<\/strong> Consumeix aliments rics en vitamina D<\/h3>\n

La vitamina D \u00e9s necess\u00e0ria per a la correcta assimilaci\u00f3 i posterior absorci\u00f3 del calci<\/strong> a l’os<\/strong>. No obstant aix\u00f2, diversos estudis demostren que gaireb\u00e9 el 70% de les dones espanyoles tenen d\u00e8ficit d’aquesta vitamina<\/strong>. Per aix\u00f2, \u00e9s important consumir un m\u00ednim de dues vegades a la setmana peix blau, de dues a quatre racions de productes lactis sencers (o productes lactis desnatats enriquits amb vitamina D) i ous de dues a tres vegades a la setmana.<\/p>\n

3. Consumeix aliments rics en magnesi<\/strong><\/h3>\n

Diversos estudis cient\u00edfics han demostrat la important funci\u00f3 del magnesi en la formaci\u00f3 \u00f2ssia, ja que millora l’assimilaci\u00f3 del calci que s’ingereix a trav\u00e9s de la dieta<\/strong>.<\/p>\n

La quantitat di\u00e0ria recomanada de magnesi \u00e9s de 300 mil\u00b7ligrams per a les dones i de 350 mil\u00b7ligrams per als homes<\/strong>. Les principals fonts de magnesi es troben en aliments d’origen vegetal com:<\/p>\n

– Fruits secs:<\/strong> sobretot pipes, s\u00e8sam, pinyons i ametlles.<\/p>\n

– Cereals integrals:<\/strong> principalment el blat, l’arr\u00f2s integral, la civada, el mill i la quinoa.<\/p>\n

– Fruites dessecades:<\/strong> sobretot prunes seques, figues i d\u00e0tils.<\/p>\n

– Llegums:<\/strong> destacant la soja, que duplica el contingut de magnesi de les mongetes i els cigrons, i triplica el de les llenties.<\/p>\n

4. Disminueix el consum de productes rics en cafe\u00efna i begudes riques en gas afegit<\/strong><\/h3>\n

S’ha d’evitar l’exc\u00e9s de caf\u00e8 i begudes gasoses. En primer lloc, un exc\u00e9s de cafe\u00efna pot\u00a0augmentar la p\u00e8rdua de calci per orina. D’altra banda, les begudes gasoses solen contenir f\u00f2sfor en la seva composici\u00f3, que tamb\u00e9 fa perdre m\u00e9s calci dels nostres ossos.<\/p>\n

5.<\/strong> Evita el consum de tabac i alcohol<\/h3>\n

S’ha d’evitar el consum elevat d’alcohol i el tabaquisme per l’efecte t\u00f2xic que tenen aquests h\u00e0bits sobre les c\u00e8l\u00b7lules \u00f2ssies relacionades amb la formaci\u00f3 de l’os, que pot provocar un major risc de desmineralitzaci\u00f3.<\/p>\n

6. Practica activitat f\u00edsica<\/strong><\/h3>\n

S’ha demostrat que l’exercici f\u00edsic d’impacte (c\u00f3rrer, saltar…) contribueix a preservar i fins i tot incrementar la massa muscular i \u00f2ssia de l’individu.<\/p>\n

 <\/p>\n

L’Organitzaci\u00f3 Mundial de la Salut (O.M.S) adverteix que l’osteoporosi es convertir\u00e0 en el segle XXI en una epid\u00e8mia que afectar\u00e0 una de cada tres dones majors de 50 anys. Cuida\u00a0els teus ossos i contribueix a canviar la tend\u00e8ncia!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Sab\u00edeu que prop de 3 milions de persones pateixen osteoporosi al nostre pa\u00eds i que s’estima que 15 de cada 1.000 dones i 5 de cada 1.000 homes tindran una fractura \u00f2ssia per aquesta causa al llarg de la seva vida? De fet la incid\u00e8ncia d’osteoporosi a Espanya, \u00e9s una de les m\u00e9s altes de […]<\/p>\n","protected":false},"author":2,"featured_media":1661,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[145,147],"tags":[60,62,117,133,218,219,220],"class_list":["post-1668","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucs-i-consells","category-dieta-equilibrada-ca","tag-alimentacio","tag-nutricio","tag-consells","tag-dietista-nutricionista","tag-calci","tag-ossos","tag-osteoporosi"],"acf":[],"yoast_head":"\nSis consells per cuidar els teus ossos - Nomen<\/title>\n<meta name=\"description\" content=\"L'OMS adverteix que l'osteoporosi es convertir\u00e0 en el segle XXI en una epid\u00e8mia que afectar\u00e0 1 de cada 3 tres dones majors de 50 anys.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nomen.es\/seis-consejos-para-mimar-tus-huesos\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sis consells per cuidar els teus ossos - 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