{"id":854,"date":"2024-02-12T07:52:58","date_gmt":"2024-02-12T07:52:58","guid":{"rendered":"https:\/\/ainalimentaciosana.com\/?p=854"},"modified":"2025-02-10T10:53:05","modified_gmt":"2025-02-10T10:53:05","slug":"estrenyiment","status":"publish","type":"post","link":"https:\/\/ainalimentaciosana.com\/es\/estrenyiment\/","title":{"rendered":"ESTRE\u00d1IMIENTO"},"content":{"rendered":"\n[et_pb_section fb_built=&#8221;1&#8243; admin_label=&#8221;section&#8221; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;14px||11px|||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row column_structure=&#8221;3_4,1_4&#8243; admin_label=&#8221;row&#8221; _builder_version=&#8221;4.16&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; custom_padding=&#8221;||10px|||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;3_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text admin_label=&#8221;Text&#8221; _builder_version=&#8221;4.21.0&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; custom_padding=&#8221;||4px|||&#8221; global_colors_info=&#8221;{}&#8221;]<p><span style=\"color: #000000;\">S&#8217;ent\u00e9n per restrenyiment la dificultat per evacuar la femta:<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Evacuaci\u00f3 que requereix un esfor\u00e7 o manipulacions mec\u00e0niques (&#8220;em costa molt defecar&#8221;).<\/span><\/li>\n<li><span style=\"color: #000000;\">Baixa freq\u00fc\u00e8ncia d&#8217;evacuaci\u00f3 (&#8220;vaig molt poc al bany&#8221;, &#8220;tardo molts dies a anar-hi&#8221;).<\/span><\/li>\n<li><span style=\"color: #000000;\">Manca de necessitat o desig d&#8217;evacuaci\u00f3.<\/span><\/li>\n<li><span style=\"color: #000000;\">Femtes generalment seques, dures i de poc volum (escasses).<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">El restrenyiment \u00e9s un s\u00edmptoma (no una patologia) i motiu de consulta freq\u00fcent en atenci\u00f3 prim\u00e0ria. Afecta entre un 15-20% fins a un 30% de la poblaci\u00f3, m\u00e9s freq\u00fcent en dones i en majors de 65 anys.<\/span><\/p>\n<p><span style=\"color: #000000;\">Es considera &#8220;normal&#8221;:<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">3 deposicions\/dia com a m\u00e0xim<\/span><\/li>\n<li><span style=\"color: #000000;\">3 deposicions a la setmana com a m\u00ednim<\/span><\/li>\n<\/ul>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_image src=&#8221;https:\/\/ainalimentaciosana.com\/wp-content\/uploads\/2024\/02\/1.jpg&#8221; title_text=&#8221;Estrenyiment&#8221; _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; width=&#8221;100%&#8221; border_radii=&#8221;on|5px|5px|5px|5px&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; prev_background_color=&#8221;#ffffff&#8221; next_background_color=&#8221;#ffffff&#8221; _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;#eaeaea&#8221; custom_padding=&#8221;70px||91px|||&#8221; top_divider_style=&#8221;slant&#8221; top_divider_height=&#8221;65px&#8221; top_divider_repeat=&#8221;1x&#8221; bottom_divider_style=&#8221;slant&#8221; bottom_divider_height=&#8221;65px&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;9px||3px|||&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; header_2_font=&#8221;|700|||||||&#8221; custom_padding=&#8221;||2px|||&#8221; global_colors_info=&#8221;{}&#8221;]<h2><span style=\"color: #000000;\">FACTORS COMUNS DE L&#8217;ESTRENYIMENT<\/span><\/h2>\n<ul>\n<li><span style=\"color: #000000;\">Dieta baixa en fibra.<\/span><\/li>\n<li><span style=\"color: #000000;\">Sedentarisme (moltes hores assegut\/tombat).<\/span><\/li>\n<li><span style=\"color: #000000;\">Manca d&#8217;exercici.<\/span><\/li>\n<li><span style=\"color: #000000;\">Reprimir el desig de defecar sovint.<\/span><\/li>\n<li><span style=\"color: #000000;\">Sobrep\u00e8s \/ obesitat.<\/span><\/li>\n<li><span style=\"color: #000000;\">Consum cr\u00f2nic d&#8217;alguns f\u00e0rmacs.<\/span><\/li>\n<li><span style=\"color: #000000;\">Alteracions en la mobilitat del c\u00f2lon, pressi\u00f3 de la paret abdominal, disfunci\u00f3 a l&#8217;obertura de l&#8217;anus i\/o musculatura implicada en defecaci\u00f3.<\/span><\/li>\n<li><span style=\"color: #000000;\">No aprendre de forma adequada a la inf\u00e0ncia els passos i mecanismes de la fase volunt\u00e0ria de la defecaci\u00f3.<\/span><\/li>\n<\/ul>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;0px||15px|||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;||3px|||&#8221; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; header_2_font=&#8221;|700|||||||&#8221; custom_padding=&#8221;||0px|||&#8221; global_colors_info=&#8221;{}&#8221;]<h2><span style=\"color: #000000;\">TRACTAMENT DIET\u00c8TIC DE L&#8217;ESTRENYIMENT<\/span><\/h2>\n<p><span style=\"color: #000000;\"><strong>25 \u2013 30\u202fg FIBRA \/ DIA:<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Barreja fibra insoluble i soluble.<\/span><\/li>\n<li><span style=\"color: #000000;\">Augment progressiu de l&#8217;aportaci\u00f3 a la dieta (reduir mol\u00e8sties).<\/span><\/li>\n<li><span style=\"color: #000000;\">Aplicar t\u00e8cniques culin\u00e0ries per millorar la digestibilitat.<\/span><\/li>\n<li><span style=\"color: #000000;\">Masticaci\u00f3 adequada.<\/span><\/li>\n<li><span style=\"color: #000000;\">Individualitzar si cal evitar alguna font diet\u00e8tica per baixa toler\u00e0ncia.<\/span><\/li>\n<li><span style=\"color: #000000;\">La ingesta mitjana de la poblaci\u00f3 espanyola ronda els 12 \u2013 15\u202fg\/dia.<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\"><strong>HIDRATACI\u00d3 SUFICIENT:<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Almenys 1,5-2 L d&#8217;aigua\/dia.<\/span><\/li>\n<li><span style=\"color: #000000;\">Prendre aigua (o infusions) al costat dels menjars o plats m\u00e9s rics en fibra.<\/span><\/li>\n<li><span style=\"color: #000000;\">Evitar begudes ensucrades, alcoh\u00f2liques o amb gas.<\/span><\/li>\n<\/ul>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;#eaeaea&#8221; custom_padding=&#8221;37px||72px|||&#8221; top_divider_style=&#8221;slant&#8221; top_divider_color=&#8221;#FFFFFF&#8221; top_divider_height=&#8221;65px&#8221; bottom_divider_style=&#8221;slant&#8221; bottom_divider_color=&#8221;#FFFFFF&#8221; bottom_divider_height=&#8221;65px&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; header_2_font=&#8221;|700|||||||&#8221; global_colors_info=&#8221;{}&#8221;]<h2><span style=\"color: #000000;\">GRUPS ALIMENTARIS A POTENCIAR:<\/span><\/h2>\n<p><span style=\"color: #000000;\">FRUITA I VERDURA A DIARI: Almenys 3 i 2 racions respectivament (recorda les teves &#8220;5 al dia&#8221;) presents a totes les preses principals, i si pot ser millor amb pell. Sucs de fruita molt ocasional i amb la polpa.<\/span><\/p>\n<p><span style=\"color: #000000;\">LLEGUMS: 2-3 dies a la setmana.<\/span><\/p>\n<p><span style=\"color: #000000;\">TUBERCLES: patata, moniato, etc.<\/span><\/p>\n<p><span style=\"color: #000000;\">LLAVORS: xia, lli, etc. Requereixen remull o hidrataci\u00f3 pr\u00e8via o b\u00e9 moldre-les.<\/span><\/p>\n<p><span style=\"color: #000000;\">FRUITS SECS (crus al natural): ametlles, nous, avellanes.<\/span><\/p>\n<p><span style=\"color: #000000;\">CEREALS INTEGRALS: Arr\u00f2s i pasta integral, pa 100% de farina integral, quinoa, mill, altres grans complets. Cereals d&#8217;esmorzar tipus flocs o inflats integrals i sense ensucrar (civada, espelta, quinoa, blat de moro, arr\u00f2s&#8230;).<\/span><\/p>\n<p><span style=\"color: #000000;\">MID\u00d3 RESISTENT: Tubercles, llegums, arrossos o pastes bullits\/cuinats i refredats.<\/span><\/p>\n<p><span style=\"color: #000000;\">FERMENTATS: Iogurt o quefir natural sense ensucrar. Xucrut, cogombres, kimchi, kombutxa (sense sucre).<\/span><\/p>\n<p><span style=\"color: #000000;\">GREIXOS SALUDABLES: oli d&#8217;oliva verge extra, alvocat (quantitat suficient a la dieta).<\/span><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;0px||13px|||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; header_2_font=&#8221;|700|||||||&#8221; global_colors_info=&#8221;{}&#8221;]<h2><span style=\"color: #000000;\">ALTRES MESURES PER COMBATRE L&#8217;ESTRENYIMENT:<\/span><\/h2>\n<p><strong><span style=\"color: #000000;\">ACTIVITAT AER\u00d2BICA REGULAR:<\/span><\/strong><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Millora la distensi\u00f3 abdominal i el dolor.<\/span><\/li>\n<li><span style=\"color: #000000;\">Menor retenci\u00f3 de gasos.<\/span><\/li>\n<li><span style=\"color: #000000;\">Redueix el temps de tr\u00e0nsit.<\/span><\/li>\n<li><span style=\"color: #000000;\">Estova la consist\u00e8ncia de la femta.<\/span><\/li>\n<li><span style=\"color: #000000;\">Beneficis addicionals en la gesti\u00f3 d&#8217;estr\u00e8s o s\u00edmptomes d&#8217;ansietat\/depressi\u00f3&#8230;<\/span><\/li>\n<\/ul>\n<p><strong><span style=\"color: #000000;\">ESTABLIR UN HORARI REGULAR PER ANAR AL BANY<\/span><\/strong><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Al mat\u00ed\/a 1a hora<\/span><\/li>\n<li><span style=\"color: #000000;\">Despr\u00e9s dels menjars principals<\/span><\/li>\n<li><span style=\"color: #000000;\">Aprofitar reflex gastro-col\u00f2nic<\/span><\/li>\n<\/ul>\n<p><strong><span style=\"color: #000000;\">RESERVAR \u2013 DEDICAR UN TEMPS PRUDENCIAL<\/span><\/strong><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Asseure&#8217;s almenys 5 \u2013 10 minuts<\/span><\/li>\n<li><span style=\"color: #000000;\">Anar creant &#8220;condicionament&#8221; s&#8217;evacu\u00ef o no<\/span><\/li>\n<\/ul>\n<p><strong><span style=\"color: #000000;\">POSTURA FACILITADORA<\/span><\/strong><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Elevant els peus, tamboret<\/span><\/li>\n<\/ul>\n<p><strong><span style=\"color: #000000;\">CONDICIONS ADEQUADES<\/span><\/strong><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Tranquil\u00b7litat \/ intimitat &#8211; Llum, temperatura<\/span><\/li>\n<\/ul>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]\n","protected":false},"excerpt":{"rendered":"<p>S&#8217;ent\u00e9n per restrenyiment la dificultat per evacuar la femta: Evacuaci\u00f3 que requereix un esfor\u00e7 o manipulacions mec\u00e0niques (&#8220;em costa molt defecar&#8221;). Baixa freq\u00fc\u00e8ncia d&#8217;evacuaci\u00f3 (&#8220;vaig molt poc al bany&#8221;, &#8220;tardo molts dies a anar-hi&#8221;). Manca de necessitat o desig d&#8217;evacuaci\u00f3. Femtes generalment seques, dures i de poc volum (escasses). El restrenyiment \u00e9s un s\u00edmptoma (no [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":926,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"<!-- wp:divi\/placeholder \/-->","_et_gb_content_width":"2880","_joinchat":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-854","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>ESTRENYIMENT - Aina Alimentaci\u00f3 Sana<\/title>\n<meta name=\"description\" content=\"L&#039;estrenyiment \u00e9s un s\u00edmptoma que prenent alguns h\u00e0bits i mesures pot reduir-se. 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