{"id":5989,"date":"2022-04-20T09:00:21","date_gmt":"2022-04-20T07:00:21","guid":{"rendered":"https:\/\/www.asssa.es\/ca\/?p=5989"},"modified":"2022-08-18T13:54:20","modified_gmt":"2022-08-18T11:54:20","slug":"microbiota","status":"publish","type":"post","link":"https:\/\/www.asssa.es\/ca\/microbiota\/","title":{"rendered":"Com cuidar la nostra microbiota"},"content":{"rendered":"<p><strong>\u201cTota malaltia comen\u00e7a a l\u2019intest\u00ed\u201d.<\/strong> Aix\u00f2 va dir Hip\u00f2crates fa 2500 anys, per\u00f2 no ha estat fins a ben entrat el segle XXI, que la ci\u00e8ncia ha fet descobriments sobre aquest tema, demostrant que els bacteris s\u00f3n molt m\u00e9s que vectors de malaltia, tenen un paper protagonista en la patog\u00e8nia de la malaltia i en el restabliment de la nostra salut.<!--more--><\/p>\n<p>Una microbiota desequilibrada pot ser causa de malaltia, no sols a nivell intestinal, sin\u00f3 tamb\u00e9 ser predisposant de malalties com la diabetis, l\u2019obesitat, la malaltia cel\u00edaca, la psoriasi, les malalties neurol\u00f2giques i, fins i tot, les malalties mentals.<\/p>\n<p><strong>La microbiota intestinal \u00e9s la poblaci\u00f3 de microorganismes vius residents en el tracte digestiu que s\u2019adquireix en el naixement i que en els adults roman bastant estable al llarg del temps.<\/strong><\/p>\n<p>En un adult la microbiota intestinal pot pesar 1,5 quilos de mitjana i est\u00e0 constitu\u00efda per un nombre de microorganismes que, segons autors, es troba entre 10 i 100 bilions. Hi ha entre 500 i 1.000 esp\u00e8cies de microorganismes, els bacteris dels f\u00edlums <strong><em>Bacteroidetes<\/em> (25%) i <em>Firmicutes<\/em> (60%) s\u00f3n els majoritaris. <\/strong><\/p>\n<p>\u00c9s important mantenir les proporcions equilibrades, i per aix\u00f2 s\u2019ha establert la r\u00e0tio <em>Firmicutes\/Bacteroides<\/em> (F \/ B) <em>com un par\u00e0metre per a avaluar l\u2019equilibri de la microbiota intestinal i la seva funcionalitat. <\/em>Els canvis en la relaci\u00f3 F \/ B poden causar obesitat o malaltia inflamat\u00f2ria intestinal. Els probi\u00f2tics espec\u00edfics poden restaurar l\u2019equilibri microbi\u00e0 intestinal en influir en la proporci\u00f3 F \/ B.<\/p>\n<p>Fins ara nom\u00e9s es coneix el 30\u00a0% del contingut de la microbiota intestinal, per tant, encara desconeixem moltes de les seves funcions, no obstant aix\u00f2, s\u00ed que sabem que exerceixen 3 funcions fonamentals:<\/p>\n<ul>\n<li><strong>Tr\u00f2fica<\/strong>: influeix en la maduraci\u00f3 del tracte digestiu i del sistema immunitari, mitjan\u00e7ant la producci\u00f3 de moltes mol\u00e8cules \u00fatils per al bon funcionament dels intestins, i s\u00f3n essencials per al creixement i la regeneraci\u00f3 de l\u2019epiteli del c\u00f2lon.<\/li>\n<li><strong>Defensiva<\/strong>: els bacteris ens defensen refor\u00e7ant la barrera intestinal. Estimulen la producci\u00f3 de moc i mol\u00e8cules de defensa, que mantenen la barrera f\u00edsica permeable a les subst\u00e0ncies beneficioses i impermeable a les nocives.<\/li>\n<li><strong>Metab\u00f2lica<\/strong>: permet la digesti\u00f3 correcta d\u2019aliments, ajuda a recuperar els nutrients per a integrar-los en l\u2019organisme i genera mol\u00e8cules noves, com la vitamina B12, amino\u00e0cids essencials i neurotransmissors, com la serotonina, principal mol\u00e8cula que regula el nostre estat d\u2019\u00e0nim. L\u2019intest\u00ed \u00e9s el productor del 90% d\u2019aquesta subst\u00e0ncia en tot l\u2019organisme.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Qualsevol alteraci\u00f3 de la microbiota tant quantitativament, com qualitativament, i la resposta adversa de l\u2019hoste a aquests canvis, es coneix com <strong>disbiosi intestinal.<\/strong> Alguns dels factors que provoquen disbiosi, alterant l\u2019home\u00f2stasi de l\u2019organisme, s\u00f3n:<\/p>\n<ul>\n<li>Dieta occidental, amb alt contingut en prote\u00efnes, greixos i sucres processats i baix contingut en polisac\u00e0rids de les verdures.<\/li>\n<li>Factors gen\u00e8tics.<\/li>\n<li>Xenobi\u00f2tics (subst\u00e0ncies qu\u00edmiques alienes al cos, que es troben en major concentraci\u00f3 a l\u2019habitual i s\u00f3n t\u00f2xiques per a l\u2019organisme): pesticides, herbicides, etc., que es troben en productes de neteja, aliments, utensilis de cuina, etc.<\/li>\n<li>Metalls pesants, tipus alumini, mercuri, plom, etc.<\/li>\n<li>Estr\u00e8s i sedentarisme.<\/li>\n<li>Exc\u00e9s i mal \u00fas d\u2019antibioter\u00e0pia, amb especial cura durant l\u2019embar\u00e0s.<\/li>\n<li>Abs\u00e8ncia de lact\u00e0ncia materna.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>La Fundaci\u00f3 Espanyola de l\u2019Aparell Digestiu (FEAD)<\/strong> ha elaborat unes recomanacions que pretenen servir de guia per a obtenir una bona microbiota intestinal i salut digestiva:<\/p>\n<ul>\n<li>Evitar l\u2019estr\u00e8s, el tabac, l\u2019alcohol i el sedentarisme.<\/li>\n<li>Mantenir una alimentaci\u00f3 variada.<\/li>\n<li>Intentar reduir el consum de carn processada.<\/li>\n<li>Consumir aliments fermentats i greixos de bona qualitat.<\/li>\n<li>Cuinar els aliments de manera saludable.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Aix\u00ed mateix, s\u2019ha demostrat que mantenir una adequada higiene del somni, evitar l\u2019automedicaci\u00f3 i la sobremedicaci\u00f3, practicar exercicis per a minimitzar els efectes de l\u2019estr\u00e8s, mantenir relacions socials sanes i evitar productes contaminants, ajuda a mantenir una microbiota sana i equilibrada, mantenint l\u2019home\u00f2stasi de l\u2019organisme.<\/p>\n<p style=\"text-align: right;\"><strong>Dra. Miriam Regadera Gonz\u00e1lez <\/strong><\/p>\n<p style=\"text-align: right;\">Cuidados paliativos en UHD Valencia.<\/p>\n<p style=\"text-align: right;\">Especialista en Medicina integrativa.<\/p>\n<h6><strong><u><a href=\"https:\/\/www.asssa.es\/ca\/assegurances-salut\/\">ASSSA Assegurances de Salut<\/a><\/u><\/strong><\/h6>\n<h6><em>La informaci\u00f3 publicada en aquest mitj\u00e0 no substitueix ni complementa cap manera l\u2019atenci\u00f3 directa d\u2019un metge, ni el seu diagn\u00f2stic, ni el tractament que prescrigui; tampoc s\u2019ha d\u2019utilitzar per a l\u2019autodiagn\u00f2stic.<\/em><\/h6>\n<h6><em>L\u2019\u00fas que faci el lector d\u2019aquest servei es realitza sota la seva exclusiva responsabilitat.<\/em><\/h6>\n<h6><em>ASSSA recomana que per a qualsevol q\u00fcesti\u00f3 relacionada amb la seva salut consulti sempre amb un metge.<\/em><\/h6>\n","protected":false},"excerpt":{"rendered":"<p>\u201cTota malaltia comen\u00e7a a l\u2019intest\u00ed\u201d. Aix\u00f2 va dir Hip\u00f2crates fa 2500 anys, per\u00f2 no ha estat fins a ben entrat el segle XXI, que la ci\u00e8ncia ha fet descobriments sobre aquest tema, demostrant que els bacteris s\u00f3n molt m\u00e9s que vectors de malaltia, tenen un paper protagonista en la patog\u00e8nia de la malaltia i en [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":5990,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[40],"tags":[],"class_list":["post-5989","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-la-teva-alimentacio"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Com cuidar la nostra microbiota - ASSSA Catal\u00e1n<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.asssa.es\/ca\/microbiota\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com cuidar la nostra microbiota - ASSSA Catal\u00e1n\" \/>\n<meta property=\"og:description\" content=\"\u201cTota malaltia comen\u00e7a a l\u2019intest\u00ed\u201d. 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