{"id":22566,"date":"2019-05-07T15:35:13","date_gmt":"2019-05-07T18:35:13","guid":{"rendered":"https:\/\/barcainnovationhub.com\/?p=22566"},"modified":"2019-05-07T15:35:14","modified_gmt":"2019-05-07T18:35:14","slug":"com-cal-entrenar-lintesti-per-a-lexercici","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/com-cal-entrenar-lintesti-per-a-lexercici\/","title":{"rendered":"COM CAL ENTRENAR L\u2019INTEST\u00cd PER A L\u2019EXERCICI?"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>Fins fa uns anys, semblava normal que l\u2019esportista tingu\u00e9s problemes digestius a l\u2019hora de fer exercici. <\/p>\n","protected":false},"author":24,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[43,43,31,31,18],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta 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fa uns anys, semblava normal que l\u2019esportista tingu\u00e9s problemes digestius a l\u2019hora de fer exercici. Ara se sap que la digesti\u00f3 \u00e9s dif\u00edcil en el moment de l\u2019esfor\u00e7. El motiu \u00e9s que el cor envia la major part dels cinc litres de sang del nostre cos sobretot al m\u00fascul, a la pell, al mateix cor i als pulmons.\u00a0<\/p>\n<p>\u201cUn dels \u00f2rgans m\u00e9s desafavorits en aquest proc\u00e9s \u00e9s l\u2019aparell digestiu: com que se\u2019n limita la irrigaci\u00f3 sangu\u00ednia mentre fem exercici, menjar i beure es fa m\u00e9s dif\u00edcil durant l\u2019activitat. A m\u00e9s, quan l\u2019exercici \u00e9s d\u2019alta intensitat o de llarga durada, la paret del aparell digestiu pateix canvis. \u00c9s un concepte anomenat la s\u00edndrome de l\u2019intest\u00ed permeable: no \u00e9s nom\u00e9s que l\u2019intest\u00ed rebi menys sang, sin\u00f3 que, si no el cuidem, moltes vegades pot resultar damnificat\u201d, explica la doctora To\u00f1a Lizarraga, metge especialista en Medicina de l\u2019Esport i Nutrici\u00f3.<\/p>\n<h2>Com cal cuidar-lo?<\/h2>\n<p>Cal ingerir aliments de f\u00e0cil digesti\u00f3 i que no fermentin en exc\u00e9s, o b\u00e9 que no estiguin gaire temps al aparell digestiu. Per aix\u00f2, molts esportistes eviten aliments amb greix, fibra i fins i tot la llet, a m\u00e9s d\u2019eliminar en molts casos el gluten. Una altra manera de cuidar-lo \u00e9s introduir regularment probi\u00f2tics i altres suplements nutricionals centrats en la salut intestinal.<\/p>\n<p>\u201cAra se sap que hi ha certs aliments amb hidrats de carboni que, tot i que s\u00f3n interessants per a la pr\u00e0ctica de l\u2019esport, tenen components fermentables. S\u00f3n presents en algunes fruites i en verdures com les cols o les carxofes, i tamb\u00e9 en els llegums o els aliments amb molta fibra, que s\u2019estan m\u00e9s temps al aparell digestiu, fermenten i provoquen gasos als esportistes, a m\u00e9s de digestions lentes i pesades i sensaci\u00f3 de malestar\u201d, afegeix la doctora Lizarraga, responsable de l\u2019\u00e0rea de Nutrici\u00f3 del FC Barcelona.\u00a0\u00a0<\/p>\n<p>Per aix\u00f2, els dies de competici\u00f3 no \u00e9s recomanable prendre fruites determinades amb nivells elevats de fructosa o d\u2019hidrats de carboni fermentables.\u00a0 Durant aquests dies es recomana eliminar els aliments amb molta fibra, encara que siguin molt saludables i s\u2019aconsellin en l\u2019alimentaci\u00f3 del dia a dia. Per aquest motiu, si s\u2019ha de practicar esport, \u00e9s recomanable consumir aliments f\u00e0cils de digerir, com l\u2019arr\u00f2s blanc, les pastanagues o les carabasses.<\/p>\n<p>Aquesta alimentaci\u00f3 s\u2019anomena \u2018baixa en FODMAP\u2019, que s\u00f3n les sigles en angl\u00e8s d\u2019aquest tipus d\u2019hidrats de carboni i alcohols relacionats: fructoligosac\u00e0rids, disac\u00e0rids, monosac\u00e0rids i poliols fermentables.<\/p>\n<h2>La import\u00e0ncia de l\u2019assessorament<\/h2>\n<p>Un aspecte clau \u00e9s que l\u2019esportista rebi l\u2019assessorament d\u2019un metge especialista en nutrici\u00f3 o un dietista-nutricionista. En aquest sentit, la doctora Lizarraga recorda que el paper orientador d\u2019aquests especialistes \u00e9s fonamental. \u201cPot ser que l\u2019esportista vagi molt desencaminat: menja aliments molt saludables i aconsellables, per\u00f2 el aparell digestiu d\u2019un esportista \u00e9s molt delicat i pot passar-ho molt malament quan fa exercici\u201d.<\/p>\n<p>Per aix\u00f2, creu que \u00e9s molt important que un professional li expliqui aquest concepte de funcionalitat; potser es pren un gel, una beguda esportiva o qualsevol aliment seguint el consell d\u2019un altre esportista, li encanta el gust que t\u00e9 i pensa que ser\u00e0 ideal per al dia del partit o per a la cursa en qu\u00e8 participar\u00e0. I al final, en el moment de la pr\u00e0ctica esportiva, li pot provocar una diarrea o haver d\u2019anar al lavabo.<\/p>\n<h2>Entrenar l\u2019intest\u00ed<\/h2>\n<p>\u201cNo \u00e9s que l\u2019aliment, el gel o la beguda siguin dolents. \u00c9s que la mateixa situaci\u00f3 de l\u2019exercici t\u00e9 uns condicionants que no permeten que et senti b\u00e9 de la mateixa manera que quan est\u00e0s quiet. A m\u00e9s, cal tenir en compte que l\u2019esport requereix consumir m\u00e9s aliments d\u2019aquest tipus i, si l\u2019esportista no t\u00e9 l\u2019intest\u00ed ben entrenat, li sentir\u00e0 malament. Cada vegada m\u00e9s, sabem que l\u2019intest\u00ed \u00e9s entrenable, igual que s\u2019entrena el m\u00fascul: menjar i beure durant l\u2019esfor\u00e7 requereix un entrenament i veure qu\u00e8 que et senti b\u00e9 i qu\u00e8 no. I tamb\u00e9 anar practicant amb alguns aliments i prendre\u2019ls a poc a poc, per tal que l\u2019intest\u00ed s\u2019hi adapti\u201d, conclou.\u00a0<\/p>\n<p>&nbsp;<\/p>\n<h4><a href=\"https:\/\/barcainnovationhub.com\/ca\/product\/certificat-en-nutricio-esportiva\/?utm_source=organic&amp;utm_medium=content&amp;utm_campaign=nota\" target=\"_blank\" rel=\"noopener\">Apunta\u2019t al Certificat en Nutrici\u00f3 Esportiva<\/a><\/h4>\n<p>&nbsp;<\/p>\n<p><em>L\u2019equip Bar\u00e7a Innovation Hub<\/em><\/p>\n"}]},"_links":{"self":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/22566"}],"collection":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/users\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/comments?post=22566"}],"version-history":[{"count":5,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/22566\/revisions"}],"predecessor-version":[{"id":22579,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/22566\/revisions\/22579"}],"wp:attachment":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/media?parent=22566"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/categories?post=22566"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/tags?post=22566"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}