{"id":501,"date":"2020-01-08T12:13:59","date_gmt":"2020-01-08T11:13:59","guid":{"rendered":"https:\/\/www.barnaclinic.com\/blog\/nutricion\/ca\/?p=501"},"modified":"2020-01-08T13:37:50","modified_gmt":"2020-01-08T12:37:50","slug":"carbohidrats-dolents","status":"publish","type":"post","link":"https:\/\/www.barnaclinic.com\/blog\/nutricion\/ca\/carbohidrats-dolents\/","title":{"rendered":"Per qu\u00e8 els carbohidrats s\u00f3n sempre els dolents de la pel\u00b7l\u00edcula?"},"content":{"rendered":"<p><span class=\"notranslate\">Costa de gener, moment de\u00a0<strong>posar-se a dieta<\/strong>\u00a0si hem fet excessos en les festes nadalenques&#8230; Com volem\u00a0<strong>tornar a el pes<\/strong>\u00a0el m\u00e9s aviat possible, acudim a la\u00a0<strong><a href=\"https:\/\/www.barnaclinic.com\/blog\/nutricion\/salud-y-nutricion-moda\/\" target=\"_blank\" rel=\"noopener noreferrer\">dieta de moda<\/a>\u00a0que promet resultats sense esfor\u00e7 i en un tres i no res.<\/strong><\/span>\u00a0<span class=\"notranslate\">La gran majoria d&#8217;aquestes dietes -per no dir totes- tenen com a punt en com\u00fa ser molt\u00a0<strong>baixes en hidrats de carboni o carbohidrats<\/strong>\u00a0(CH).<\/span>\u00a0<span class=\"notranslate\">Gr\u00e0cies a aix\u00f2, sembla que aquests s\u00f3n sempre perjudicials per a la salut i el\u00a0<strong><a href=\"https:\/\/www.barnaclinic.com\/blog\/nutricion\/ca\/dejuni-intermitent\/\" target=\"_blank\" rel=\"noopener noreferrer\">control de pes<\/a>.<\/strong><\/span>\u00a0<span class=\"notranslate\">Per\u00f2,\u00a0<strong>s\u00f3n tan dolents els carbohidrats com ens el pinten?<\/strong><\/span>\u00a0<span class=\"notranslate\">S&#8217;han d&#8217;eliminar realment?<\/span><\/p>\n<p><!--more--><\/p>\n<h2><span class=\"notranslate\"><strong>TIPUS D&#8217;HIDRATS DE CARBONI I LES SEVES FUNCIONS<\/strong><\/span><\/h2>\n<p>Comencem per explicar els\u00a0<strong>tipus de carbohidrats<\/strong>\u00a0que existeixen per poder entendre millor el perqu\u00e8 de tant enrenou.<\/p>\n<ul>\n<li>\n<h5><span class=\"notranslate\"><strong>Carbohidrats simples<\/strong><\/span><\/h5>\n<\/li>\n<\/ul>\n<p style=\"padding-left: 30px;\"><span class=\"notranslate\">Els\u00a0<strong>carbohidrats simples<\/strong>\u00a0s\u00f3n font d&#8217;energia immediata.<\/span>\u00a0<span class=\"notranslate\">Es troben de forma natural al sucre, la mel, la fruita i els lactis i com a ingredient afegit en pastisseria, brioixeria, sucs amb sucre, llaminadures, refrescos, confitures, salses comercials, etc.<\/span><\/p>\n<ul>\n<li>\n<h5><span class=\"notranslate\">Carbohidrats complexos<\/span><\/h5>\n<ul>\n<li><span style=\"text-decoration: underline;\"><strong>Carbohidrats complexos amb funci\u00f3 energ\u00e8tica<\/strong><\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"padding-left: 60px;\"><span class=\"notranslate\">El sucre est\u00e0 en estructures que necessiten de major digesti\u00f3 per arribar a ser absorbides pel que aporta energia m\u00e9s lentament i durant m\u00e9s temps.<\/span>\u00a0<span class=\"notranslate\">Aqu\u00ed trobem llegums, tubercles, cereals, el blat o derivats, com la pasta, el pa&#8230;<\/span><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><span style=\"text-decoration: underline;\"><strong>Carbohidrats complexos amb funci\u00f3 reguladora<\/strong><\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"padding-left: 60px;\"><span class=\"notranslate\">La fibra d\u00f3na estructura als vegetals i t\u00e9 una funci\u00f3 reguladora en el nostre organisme.<\/span>\u00a0<span class=\"notranslate\">Entre els\u00a0<strong>CH amb funci\u00f3 reguladora<\/strong>\u00a0estan les verdures i hortalisses, les fruites senceres, els llegums, fruits secs i cereals integrals i els seus derivats.<\/span><\/p>\n<h2><span class=\"notranslate\">PER A QU\u00c8 SERVEIXEN ELS CARBOHIDRATS?<\/span><\/h2>\n<p><span class=\"notranslate\">Hem vist que hi ha diversos\u00a0<strong>tipus de carbohidrats<\/strong>\u00a0i que, per aix\u00f2, no els podem posar al mateix sac de &#8220;perjudicials per a la salut&#8221;.<\/span>\u00a0<span class=\"notranslate\">Acabem de veure que les verdures i fruites, arxiconegudes per ser saludables, tamb\u00e9 es classificarien com CH, per a sorpresa de molts.<\/span>\u00a0<span class=\"notranslate\">Aix\u00ed mateix, cal saber que la glucosa, la subst\u00e0ncia energ\u00e8tica en la qual es converteixen aquests aliments en el nostre organisme, \u00e9s el nutrient preferit de les neurones i s\u00f3n capa\u00e7os d&#8217;aprofitar-les totes les c\u00e8l\u00b7lules del cos com, per exemple, les musculars.<\/span>\u00a0<span class=\"notranslate\">Dit d&#8217;una altra manera, el nostre cos utilitza aquest sucre per realitzar activitats tant mentals com f\u00edsiques.<\/span><\/p>\n<p><span class=\"notranslate\">A m\u00e9s, si consumim\u00a0<strong>carbohidrats no refinats,<\/strong>\u00a0l&#8217;aportaci\u00f3 de fibra d&#8217;aquests aliments ens ajuda a regular el sucre en sang.<\/span>\u00a0<span class=\"notranslate\">El que fa que no augmenti de cop el ritme deposicional, evitant el restrenyiment i &#8220;alimentant&#8221; la microbiota digestiva (microorganismes intestinals als quals cada vegada se&#8217;ls atribueixen m\u00e9s funcions positives).<\/span>\u00a0<span class=\"notranslate\">I no ens quedem aqu\u00ed, ja que, juntament amb el contingut en energia i \/ o fibra, tamb\u00e9 van les vitamines, minerals i antioxidants, que participen en m\u00faltiples reaccions org\u00e0niques i prevenen l&#8217;envelliment cel\u00b7lular.<\/span><\/p>\n<h2><span class=\"notranslate\"><strong>ELS CARBOHIDRATS S\u00d3N NECESSARIS<\/strong><\/span><\/h2>\n<p><span class=\"notranslate\">Pot ser que, despr\u00e9s de veure\u00a0<strong>per a qu\u00e8 serveixen els carbohidrats,<\/strong>\u00a0es vagin aclarint dubtes de les seves propietats beneficioses.<\/span>\u00a0<span class=\"notranslate\">No obstant aix\u00f2, hi ha m\u00e9s maneres de justificar els seus beneficis.<\/span>\u00a0<span class=\"notranslate\">Fa poc m\u00e9s d&#8217;un any, es va realitzar un estudi prospectiu i meta-an\u00e0lisi (revisi\u00f3 de tots els estudis realitzats en la mat\u00e8ria).<\/span>\u00a0<span class=\"notranslate\">En ell, van observar que tant\u00a0<strong>el consum molt elevat com molt baix de carbohidrats s\u00f3n perjudicials per a la salut<\/strong>\u00a0<sup>1<\/sup><\/span>.<\/p>\n<p><span class=\"notranslate\">Hi ha situacions molt espec\u00edfiques on un\u00a0<strong>r\u00e8gim estricte amb aportaci\u00f3 m\u00ednima de CH<\/strong>\u00a0presenta major benefici que perjudici.<\/span>\u00a0<span class=\"notranslate\">Aquesta dieta terap\u00e8utica \u00e9s l&#8217;anomenada\u00a0<strong>dieta cetog\u00e9nica,<\/strong>\u00a0<strong>que ha demostrat resultats molt positius per tractar l&#8217;epil\u00e8psia refract\u00e0ria i algunes malalties minorit\u00e0ries.<\/strong><\/span>\u00a0<span class=\"notranslate\">Tot i aix\u00ed, \u00e9s bo recordar que\u00a0<strong>aquesta dieta sempre anir\u00e0 acompanyada d&#8217;un seguiment per part de professionals de la salut i de la nutrici\u00f3,<\/strong>\u00a0aix\u00ed com de suplementaci\u00f3 de vitamines i minerals per ser desequilibrada i deficit\u00e0ria en micronutrients.<\/span><\/p>\n<h2><span class=\"notranslate\"><strong>QU\u00c8 PASSA A L&#8217;ELIMINAR ELS CARBOHIDRATS DE L&#8217;ALIMENTACI\u00d3 HABITUAL?<\/strong><\/span><\/h2>\n<p><span class=\"notranslate\">Si tenen tantes funcions beneficioses i queda demostrat que s\u00f3n necessaris,\u00a0<strong>per qu\u00e8 eliminen els carbohidrats en les\u00a0<a href=\"https:\/\/www.barnaclinic.com\/blog\/nutricion\/ca\/dejuni-intermitent\/\" target=\"_blank\" rel=\"noopener noreferrer\">dietes de moda<\/a>?<\/strong><\/span>\u00a0<span class=\"notranslate\">Actualment, en el m\u00f3n occidental\u00a0<strong>ha un consum molt elevat de CH simples i de refinats.<\/strong><\/span>\u00a0<strong>\u00a0<\/strong><span class=\"notranslate\">Aquest canvi, al costat del sedentarisme, ha fet augmentar exponencialment el nombre d&#8217;afectats per\u00a0l&#8217;<strong>exc\u00e9s de pes<\/strong>\u00a0i la\u00a0<strong><a href=\"http:\/\/www.barnaclinic.com\/blog\/endocrinologia\/ca\/despres-del-diagnostic-de-diabetis\/\" target=\"_blank\" rel=\"noopener noreferrer\">diabetis<\/a>,<\/strong>\u00a0entre moltes altres malalties.<\/span>\u00a0<span class=\"notranslate\">Aix\u00f2 demostra que s\u00f3n els\u00a0<strong>CH simples i refinats<\/strong>\u00a0els que s&#8217;han de reduir a el m\u00e0xim de l&#8217;alimentaci\u00f3 habitual.<\/span><\/p>\n<p><span class=\"notranslate\">Les\u00a0<a href=\"https:\/\/www.barnaclinic.com\/blog\/nutricion\/salud-y-nutricion-moda\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u00abdietes de moda\u00bb<\/a>\u00a0utilitzen aquestes dades al seu favor i\u00a0<strong>engloben tots els carbohidrats com perjudicials.<\/strong><\/span>\u00a0<span class=\"notranslate\">A m\u00e9s, recordem que tenen com a objectiu\u00a0<strong>perdre pes en el m\u00ednim temps possible i amb poc esfor\u00e7.<\/strong><\/span>\u00a0<span class=\"notranslate\">Com ho aconsegueixen?<\/span>\u00a0<span class=\"notranslate\">Molt f\u00e0cil, al\u00a0<strong>no aportar CH amb l&#8217;alimentaci\u00f3,<\/strong>\u00a0l&#8217;organisme consumeix les seves reserves de glucosa, que s&#8217;emmagatzemen amb gaireb\u00e9 el triple de quantitat d&#8217;aigua.<\/span>\u00a0<span class=\"notranslate\">En resum,\u00a0<strong>el pes perdut \u00e9s en gran part a base d&#8217;aigua i no de greix.<\/strong><\/span><\/p>\n<p><span class=\"notranslate\">Se sap que\u00a0<strong>els\u00a0<a href=\"https:\/\/www.barnaclinic.com\/blog\/nutricion\/dieta-para-perder-peso-saludable\/\" target=\"_blank\" rel=\"noopener noreferrer\">beneficis per a la salut de perdre pes<\/a>\u00a0s&#8217;obtenen a l&#8217;perdre greix, no aigua.<\/strong><\/span>\u00a0<span class=\"notranslate\">Aix\u00f2 es pot aconseguir amb\u00a0<strong>dietes equilibrades,<\/strong>\u00a0ajustades en energia i en CH, que s\u00f3n saludables, variades i apetitoses.<\/span>\u00a0<span class=\"notranslate\">Les\u00a0<strong>dietes de moda<\/strong>\u00a0no compleixen amb aquestes caracter\u00edstiques i s\u00f3n deficit\u00e0ries en nutrients.<\/span>\u00a0<span class=\"notranslate\">Per sort, s\u00f3n dif\u00edcils de mantenir a llarg termini.<\/span>\u00a0<span class=\"notranslate\">De sigui aix\u00ed, podrien tenir efectes indesitjats per la seva alta aportaci\u00f3 en prote\u00efnes (halitosi, restrenyiment, gota, pedres al rony\u00f3, etc.) Sumem que, segons quina sigui la font d&#8217;aquestes prote\u00efnes, augmentarem en gran mesura l&#8217;aportaci\u00f3 de greixos saturats .<\/span>\u00a0<span class=\"notranslate\">Les quals s\u00f3n conegudes per ser causants de\u00a0<strong>malalties cardiovasculars.<\/strong><\/span>\u00a0<span class=\"notranslate\">Per tant, el que potser semblava ser una bona soluci\u00f3 podria estar complicant la salut d&#8217;altra banda.<\/span><\/p>\n<h2><strong>Qu\u00e9 mensajes hay que llevarse<\/strong><\/h2>\n<p><span class=\"notranslate\">Una dieta on la meitat de l&#8217;energia del dia sigui en forma de\u00a0<strong>carbohidrats complexos<\/strong>\u00a0\u00e9s la m\u00e9s adequada<sup>1<\/sup>\u00a0a la gran majoria de les situacions vitals.<\/span>\u00a0<span class=\"notranslate\">Per con\u00e8ixer la quantitat recomanada individual\u00a0<strong>\u00e9s necessari\u00a0<a href=\"https:\/\/www.barnaclinic.com\/ca\/quadre-medic\/286\/barbara\" target=\"_blank\" rel=\"noopener noreferrer\">acudir a un dietista-nutricionista<\/a><\/strong>.<\/span>\u00a0<span class=\"notranslate\">Hem aportar amb aliments de qualitat com verdures i hortalisses, llegums, cereals integrals, fruites, fruits secs, etc.<\/span>\u00a0<span class=\"notranslate\">Les\u00a0<strong>dietes amb major aportaci\u00f3 de carbohidrats<\/strong>\u00a0que l&#8217;indicat s\u00f3n molt perjudicials per a la salut.<\/span>\u00a0<span class=\"notranslate\">Sobre aquella<\/span><span class=\"notranslate\">s que abunden en sucres afegits com: refrescs, brioixeria, sucs, snacks, i aliments refinats o sense fibra.<\/span>\u00a0<span class=\"notranslate\">Aquest tipus de dietes s\u00f3n les culpables de la mala fama dels CH.<\/span>\u00a0<span class=\"notranslate\">D&#8217;altra banda, una\u00a0<strong>restricci\u00f3 severa de carbohidrats<\/strong>\u00a0tampoc implica una millor salut.<\/span>\u00a0<span class=\"notranslate\">Especialment si aquesta restricci\u00f3 inclou eliminar les fruites, verdures, fruits secs, llegums, etc.<\/span>\u00a0<span class=\"notranslate\">per ser productes d&#8217;una gran riquesa nutricional.<\/span><\/p>\n<p><span class=\"notranslate\">En resum,\u00a0<strong>cal menjar hidrats de carboni de qualitat i no deixar-se portar per les\u00a0<a href=\"https:\/\/www.barnaclinic.com\/blog\/nutricion\/salud-y-nutricion-moda\/\" target=\"_blank\" rel=\"noopener noreferrer\">dietes de moda<\/a>.<\/strong><\/span><br \/>\n<small><br \/>\n<em>1- <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30122560\" target=\"_blank\" rel=\"noopener noreferrer\">Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis<\/a>.\u00a0Seidelmann SB, Claggett B, Cheng S, Henglin M, Shah A, Steffen LM, Folsom AR, Rimm EB, Willett WC, Solomon SD.<\/em> Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. Lancet Public Health. 2018 Sep; 3(9):e419-e428.<\/small><\/p>\n<hr \/>\n<div id=\"estoy-interesado\" class=\"destacat-site\">\n<h1 style=\"padding: 15px;\" align=\"center\"><span style=\"color: white;\">VOLS\u00a0CONTACTAR\u00a0AMB LA B\u00c1RBARA ROMANO?<\/span><\/h1>\n<p class=\"boto\" style=\"padding-right: 20px;\" align=\"center\"><a class=\"button\" href=\"https:\/\/www.barnaclinic.com\/ca\/solicitar-cita\/?profesional=286\" target=\"_blank&amp;\">DEMANAR CITA PRESENCIAL<\/a> |\u00a0<a class=\"button\" href=\"https:\/\/www.barnaclinic.com\/ca\/solicitar-televisita\/?profesional=286\" target=\"_blank&amp;\">SOL\u00b7LICITAR TELEVISITA<\/a><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Costa de gener, moment de\u00a0posar-se a dieta\u00a0si hem fet excessos en les festes nadalenques&#8230; Com volem\u00a0tornar a el pes\u00a0el m\u00e9s aviat possible, acudim a la\u00a0dieta de moda\u00a0que promet resultats sense esfor\u00e7 i en un tres i no res.\u00a0La gran majoria d&#8217;aquestes dietes -per no dir totes- tenen com a punt en com\u00fa ser molt\u00a0baixes en [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":498,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[111,124,110],"tags":[214,215,216,217,218,219,220],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Per qu\u00e8 els carbohidrats s\u00f3n sempre els dolents de la pel\u00b7l\u00edcula?<\/title>\n<meta name=\"description\" content=\"La gran majoria de dietes de moda s\u00f3n molt baixes en carbohidrats (CH). 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