{"id":1745,"date":"2016-04-11T12:16:01","date_gmt":"2016-04-11T11:16:01","guid":{"rendered":"https:\/\/nomen.es\/ca\/?p=1745"},"modified":"2016-04-25T12:14:51","modified_gmt":"2016-04-25T11:14:51","slug":"10-trucs-per-cuidar-les-teves-defenses-la-primavera","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/10-trucs-per-cuidar-les-teves-defenses-la-primavera\/","title":{"rendered":"10 trucs per cuidar les teves defenses a la primavera"},"content":{"rendered":"<p>Amb l&#8217;entrada de la primavera el nostre sistema immunol\u00f2gic ha d&#8217;enfrontar-se a nombrosos reptes. Sovint ens sentim m\u00e9s cansats i arriben les molestes al\u00b7l\u00e8rgies primaverals. Per aix\u00f2, \u00e9s molt important que preparem el nostre cos per a l&#8217;arribada d&#8217;aquesta estaci\u00f3 i, quina millor manera que cuidant les nostres defenses! Per a fer-ho, hem de comen\u00e7ar cuidant la nostra alimentaci\u00f3, \u00e9s a dir, seguir una <a href=\"https:\/\/nomen.es\/ca\/category\/dieta-equilibrada-ca\/\" target=\"_blank\">dieta equilibrada i variada<\/a>\u00a0que ens aporti tots els nutrients que el nostre cos necessita. Tamb\u00e9 \u00e9s important realitzar exercici f\u00edsic i dormir b\u00e9 a les nits. Us animeu a posar tot aix\u00f2 en pr\u00e0ctica amb aquests 10 consells per cuidar les teves defenses? Aqu\u00ed van:<\/p>\n<p style=\"padding-left: 30px;\"><strong>1. Fes exercici f\u00edsic<\/strong>: \u00e9s important realitzar exercici durant tot l&#8217;any, per\u00f2 en aquesta \u00e8poca en la qual ens sentim m\u00e9s cansats es converteix en una activitat a tenir en compte durant la setmana at\u00e8s que estimula el nostre metabolisme. No tens temps i necessites idees? Camina o corre mitja hora al dia, despla\u00e7a&#8217;t amb bicicleta o caminant i aprofita el cap de setmana per escapar-te amb els teus a fer alguna excursi\u00f3 o un passeig agradable al mat\u00ed.<\/p>\n<p style=\"padding-left: 30px;\"><strong>2. Descansa<\/strong>: resulta molt benefici\u00f3s dormir correctament, les hores adequades (\u00e9s a dir, una mitjana de 8 hores di\u00e0ries) i fer-ho, si \u00e9s possible, en l&#8217;horari que toca. D&#8217;aquesta manera, el nostre cos podr\u00e0 descansar adequadament, recuperar-se de l&#8217;estr\u00e8s diari i agafar forces per afrontar l&#8217;endem\u00e0 amb vitalitat. Tamb\u00e9 \u00e9s important respectar la llum solar i les hores de somni, ja que el cicle del somni est\u00e0 regulat per l&#8217;hormona melatonina l&#8217;alliberament de la qual es produeix com a resposta a la foscor. Si no respectem aquest cicle, el nostre somni es pot veure alterat despertant-nos menys descansats, cosa que pot afectar el nostre sistema immunol\u00f2gic i al nostre cervell, podent dificultar l&#8217;acompliment de les funcions m\u00e9s b\u00e0siques.<\/p>\n<p style=\"padding-left: 30px;\"><strong>3. Menja carbohidrats<\/strong>: els trobem en els cereals com el pa, la pasta o l&#8217;arr\u00f2s i en tubercles com la patata. La seva funci\u00f3 principal \u00e9s la d&#8217;aportar energia al cos. Si els consumim integrals, a m\u00e9s, aportarem m\u00e9s fibra a la nostra dieta i aix\u00f2 ajudar\u00e0 la nostra flora intestinal perqu\u00e8 estigui en bon estat i realitzi les seves funcions correctament. Sabies que el 70% de les nostres defenses es troben en el nostre intest\u00ed?<\/p>\n<p style=\"padding-left: 30px;\"><strong>4. Pren prote\u00efna en cada menjar<\/strong>: les prote\u00efnes tamb\u00e9 tenen un paper fonamental en el nostre organisme i una ingesta baixa d&#8217;aquest nutrient pot comprometre el nostre sistema immunol\u00f2gic, ja que aquest necessita prote\u00efnes per fabricar anticossos i altres subst\u00e0ncies clau de les nostres defenses. Pren cada dia aliments rics en prote\u00efnes com a peixos, llegums o carns perqu\u00e8 el teu sistema immunol\u00f2gic funcioni a tota marxa!<\/p>\n<p style=\"padding-left: 30px;\"><strong>5. No deixis els greixos de costat<\/strong>: \u00e9s cert que el consum elevat de greixos saturats s&#8217;associa amb malalties cardiovasculars, diabetis o obesitat, per\u00f2 no hem d&#8217;oblidar que existeixen greixos saludables (com els greixos omega 3 o l&#8217;\u00e0cid oleic) que fan tot el contrari i ajuden al cos en nombrosos processos interns. Afegeix aquests greixos saludables a la teva dieta amb aliments com la fruita seca, llavors, peix blau i oli d&#8217;oliva verge. Pots fer \u00fas d\u2019aquest oli di\u00e0riament tant per amanir com per cuinar els teus plats.<\/p>\n<p style=\"padding-left: 30px;\"><strong>6. Segueix les 5 racions al dia<\/strong>: \u00e9s important consumir cinc racions de fruita i verdura al dia (tres peces de fruita i dos plats de verdura, per exemple) per assegurar una aportaci\u00f3 adequada de vitamines i minerals en la nostra dieta. Aquests nutrients s\u00f3n necessaris per al correcte funcionament del nostre organisme i tamb\u00e9 del nostre sistema immunol\u00f2gic. Pren almenys una pe\u00e7a de fruita c\u00edtrica o una raci\u00f3 de fruits vermells (maduixes, gerds, m\u00f3res\u2026) i verdura crua (amanides, gaspatxo, liquats\u2026) al dia, ja que contenen major quantitat de vitamina C, que actua com un antihistam\u00ednic natural ajudant a alleujar la congesti\u00f3 nasal provocada per les al\u00b7l\u00e8rgies.<\/p>\n<p style=\"padding-left: 30px;\"><strong>7. Apunta&#8217;t al iogurt!<\/strong> Pren un iogurt al dia per ajudar a les teves defenses. Els iogurts proporcionen probi\u00f2tics, bacteris l\u00e0ctics beneficiosos per al nostre organisme que formen part de la nostra flora intestinal ajudant al fet que el nostre sistema immunol\u00f2gic es mantingui en bon estat.<\/p>\n<p style=\"padding-left: 30px;\"><strong>8. Segueix una dieta rica en fibra<\/strong>: la fibra es troba en els aliments d&#8217;origen vegetal com les verdures, les hortalisses, els llegums i els cereals integrals, com l&#8217;<a href=\"https:\/\/nomen.es\/ca\/arros\/arros-integral-nomen\/\" target=\"_blank\">Arr\u00f2s Integral<\/a>. El seu consum no solament ajuda al tr\u00e0nsit intestinal sin\u00f3 que, com ja hem comentat, a m\u00e9s serveix de menjar pels probi\u00f2tics i, conseq\u00fcentment, cuida les teves defenses.<\/p>\n<p style=\"padding-left: 30px;\"><strong>9. Hidrata&#8217;t!<\/strong> \u00c9s vital per a la nostra salut estar ben hidratat i m\u00e9s amb la calor que arriba aquesta primavera. A m\u00e9s, no esperis a tenir set, doncs aix\u00f2 vol dir que el teu cos ja est\u00e0 deshidratat.\u00a0Un bon truc \u00e9s portar sempre una ampolla d&#8217;aigua amb tu. Altres maneres saludables d&#8217;hidratar-te \u00e9s amb infusions, <a href=\"https:\/\/nomen.es\/ca\/prova-la-nostra-seleccio-receptes-batuts-i-liquats-detox\" target=\"_blank\">liquats<\/a> i altres l\u00edquids baixos en sucre i \/ o greix.<\/p>\n<p style=\"padding-left: 30px;\"><strong>10. Comen\u00e7a ja!<\/strong> No esperis a sentir-te cansat o amb falta d&#8217;energia per comen\u00e7ar a cuidar les teves defenses. Si comences ara, evitar\u00e0s el malestar i viur\u00e0s aquesta primavera amb vitalitat. Les teves defenses treballen per protegir-te i perqu\u00e8 puguis passar el dia a dia amb energia!<\/p>\n<p>\u00a1Cuida les teves defenses i gaudeix al m\u00e0xim d&#8217;aquesta primavera!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Amb l&#8217;entrada de la primavera el nostre sistema immunol\u00f2gic ha d&#8217;enfrontar-se a nombrosos reptes. Sovint ens sentim m\u00e9s cansats i arriben les molestes al\u00b7l\u00e8rgies primaverals. Per aix\u00f2, \u00e9s molt important que preparem el nostre cos per a l&#8217;arribada d&#8217;aquesta estaci\u00f3 i, quina millor manera que cuidant les nostres defenses! Per a fer-ho, hem de comen\u00e7ar [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1742,"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":[62,83,117,118,133,224,230],"class_list":["post-1745","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucs-i-consells","category-dieta-equilibrada-ca","tag-nutricio","tag-nutricion","tag-consells","tag-idees","tag-dietista-nutricionista","tag-primavera","tag-defenses"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>10 trucs per cuidar les teves defenses a la primavera - Nomen<\/title>\n<meta name=\"description\" content=\"\u00c9s molt important que preparem el nostre cos per a l&#039;arribada d&#039;aquesta estaci\u00f3 i, quina millor manera que cuidant les nostres defenses!\" \/>\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\/10-trucos-cuidar-tus-defensas-primavera\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 trucs per cuidar les teves defenses a la primavera - 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