{"id":1784,"date":"2016-03-24T11:15:51","date_gmt":"2016-03-24T10:15:51","guid":{"rendered":"https:\/\/juliafarre.es\/?p=1784"},"modified":"2019-06-21T23:15:33","modified_gmt":"2019-06-21T21:15:33","slug":"restrenyiment","status":"publish","type":"post","link":"https:\/\/juliafarre.es\/ca\/dietoterapia\/restrenyiment\/","title":{"rendered":"Restrenyiment: Causes, s\u00edmptomes i dieta"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><h2 style=\"text-align: justify;\"><img decoding=\"async\" class=\"wp-image-1795 alignnone\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2016\/03\/estrenimiento-1.jpg\" alt=\"dieta estre\u00f1imiento\" width=\"423\" height=\"280\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2016\/03\/estrenimiento-1.jpg 600w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2016\/03\/estrenimiento-1-300x199.jpg 300w\" sizes=\"(max-width: 423px) 100vw, 423px\" \/><\/h2>\n<h2 style=\"text-align: justify;\">El restrenyiment \u00e9s una condici\u00f3 comuna que afecta persones de totes les edats.<\/h2>\n<p style=\"text-align: justify;\">S&#8217;ha de tenir en compte que no hi ha un <strong>tr\u00e0nsit intestinal<\/strong> ideal, per tant, cada persona t\u00e9 un ritme diferent que dins de la normalitat pot variar des de tres vegades per dia, fins a 3 vegades per setmana. La manca d&#8217;activitat f\u00edsica i una dieta inadequada, s\u00f3n les causes m\u00e9s freq\u00fcents d&#8217;aquest <strong>problema intestinal<\/strong>.<\/p>\n<h3 style=\"text-align: justify;\"><strong>Qu\u00e8 vol dir anar restret?<\/strong><\/h3>\n<ul style=\"text-align: justify;\">\n<li>Anar de ventre menys de 3 vegades per setmana.<\/li>\n<li>Fer una femta dures i en forma de boletes.<\/li>\n<li>Tenir sensaci\u00f3 de no haver buidat prou despr\u00e9s d&#8217;haver anat al bany.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>El restrenyiment<\/strong>, si \u00e9s ocasional, no ens ha de preocupar massa. No obstant aix\u00f2, si es converteix en una condici\u00f3 a llarg termini (cr\u00f2nic) arribar\u00e0 a causar dolor i malestar significatius, afectant a la qualitat de vida de la persona que el pateix i podent derivar en greus <strong>problemes de salut<\/strong>.<\/p>\n<p style=\"text-align: justify;\">El m\u00e9s complicat \u00e9s corregir el restrenyiment cr\u00f2nic. Normalment aquest problema de <strong>ritme intestinal<\/strong> s&#8217;inicia en la inf\u00e0ncia i l&#8217;adolesc\u00e8ncia.<\/p>\n<p style=\"text-align: justify;\"><span class='bctt-click-to-tweet'><span class='bctt-ctt-text'><a href='https:\/\/x.com\/intent\/tweet?url=https%3A%2F%2Fjuliafarre.es%2Fca%2F%3Fp%3D1784&#038;text=Sabies%20que%20el%20restrenyiment%20cr%C3%B2nic%20s%27inicia%20en%20la%20inf%C3%A0ncia%20o%20en%20l%27adolesc%C3%A8ncia%3F&#038;via=Julia_farre&#038;related=Julia_farre' target='_blank'rel=\"noopener noreferrer\">Sabies que el restrenyiment cr\u00f2nic s&#039;inicia en la inf\u00e0ncia o en l&#039;adolesc\u00e8ncia? <\/a><\/span><a href='https:\/\/x.com\/intent\/tweet?url=https%3A%2F%2Fjuliafarre.es%2Fca%2F%3Fp%3D1784&#038;text=Sabies%20que%20el%20restrenyiment%20cr%C3%B2nic%20s%27inicia%20en%20la%20inf%C3%A0ncia%20o%20en%20l%27adolesc%C3%A8ncia%3F&#038;via=Julia_farre&#038;related=Julia_farre' target='_blank' class='bctt-ctt-btn'rel=\"noopener noreferrer\">Compartir en X<\/a><\/span><\/p>\n<p style=\"text-align: justify;\">El restrenyiment pot ser de dos tipus:<\/p>\n<ul style=\"text-align: justify;\">\n<li><strong><u>Proximal o de tr\u00e0nsit<\/u>:<\/strong> \u00c9s un problema de <strong>motilitat intestinal<\/strong> (moviments de l&#8217;intest\u00ed) que provoca que el tr\u00e0nsit sigui lent. Com m\u00e9s lent \u00e9s el tr\u00e0nsit m\u00e9s es va assecant la femta i, per tant, pesa menys, ocupa menys volum i costa m\u00e9s d&#8217;evacuar. Aix\u00f2 pot derivar en conseq\u00fc\u00e8ncies greus per al nostre organisme, com diverticles i c\u00e0ncer de c\u00f2lon.<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li><strong><u>Distal o terminal<\/u>:<\/strong> \u00c9s un problema de l&#8217;anus i el recte. En el moment d&#8217;anar al lavabo, l&#8217;esf\u00ednter es tanca en comptes d&#8217;obrir-se i s&#8217;ha de fer molta for\u00e7a per <strong>aconseguir evacuar<\/strong>. Aquest problema pot desencadenar en hemorroides i fissures anals. Aquest tipus de restrenyiment sovint deriva per aguantar-se les ganes d&#8217;anar de ventre en moments en qu\u00e8 no ens \u00e9s possible anar-hi. Amb el pas del temps, si repetim aquesta conducta, el cos deixa de avisar-nos de la necessitat d&#8217;anar al lavabo i poc a poc es va perdent aquest est\u00edmul.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\"><strong>Quines solucions podem trobar per a aquests problemes de tr\u00e0nsit intestinal?<\/strong><\/h3>\n<h4 style=\"text-align: justify;\">1. Gimn\u00e0stica abdominal hipopressiva (GAH)<\/h4>\n<p style=\"text-align: justify;\">Aquest tipus de gimn\u00e0stica, consisteix a realitzar una s\u00e8rie <strong>d&#8217;exercicis abdominals<\/strong> que tenen com a objectiu corregir la postura de cada persona, tonificant la musculatura de la faixa abdominal i el s\u00f2l p\u00e8lvic. Aquests exercicis poden ajudar a millorar el tr\u00e0nsit intestinal. A m\u00e9s, els <a href=\"http:\/\/criosgracia.com\/gimnastica-hipopressiva-barcelona.php\" target=\"_blank\" rel=\"noopener\">exercicis hipopressius<\/a> estan tamb\u00e9 indicats per a corregir altres problemes com lumb\u00e0lgia, mala circulaci\u00f3, p\u00e8rdues d&#8217;orina o problemes menstruals, entre d&#8217;altres.<\/p>\n<h4 style=\"text-align: justify;\">2. Massatge abdominal<\/h4>\n<p style=\"text-align: justify;\">Consisteix a efectuar un massatge a la zona abdominal seguint la forma del c\u00f2lon descendent, transvers i ascendent. La repetici\u00f3 d&#8217;aquest massatge pot ajudar afavorir el tr\u00e0nsit i la motilitat intestinal.<\/p>\n<h4 style=\"text-align: justify;\"><img decoding=\"async\" class=\"aligncenter wp-image-1786\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2016\/03\/estrenimiento.jpg\" alt=\"estre\u00f1imiento y masaje\" width=\"409\" height=\"236\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2016\/03\/estrenimiento.jpg 307w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2016\/03\/estrenimiento-300x173.jpg 300w\" sizes=\"(max-width: 409px) 100vw, 409px\" \/>3. Activitat f\u00edsica<\/h4>\n<p style=\"text-align: justify;\">Aquest \u00e9s un aspecte molt important per millorar el<strong> ritme de l&#8217;intest\u00ed<\/strong>. Moure&#8217;ns augmenta el peristaltisme intestinal, \u00e9s a dir, els moviments naturals de l&#8217;intest\u00ed necessaris per tenir un bon tr\u00e0nsit. Podem ajustar el tipus i el ritme de l&#8217;activitat f\u00edsica a la nostra edat i condici\u00f3 f\u00edsica. Tamb\u00e9 es recomana fer els despla\u00e7aments del dia a dia a peu o amb bicicleta.<\/p>\n<h4 style=\"text-align: justify;\">4. Adoptar una posici\u00f3 correcta al v\u00e0ter<\/h4>\n<p style=\"text-align: justify;\">La <strong>posici\u00f3 correcta per defecar<\/strong> \u00e9s la posici\u00f3 a la gatzoneta, flexionant els m\u00fasculs de l&#8217;abdomen. D&#8217;aquesta manera augmentem la pressi\u00f3 intra-abdominal afavorint l&#8217;evacuaci\u00f3. Ja que els nostres v\u00e0ters no estan dissenyats per afavorir aquesta posici\u00f3, podem ajudar-nos d&#8217;una petita banqueta que ens permeti flexionar les cames, apropant-nos m\u00e9s a la posici\u00f3 ideal.<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" class=\"aligncenter wp-image-1788\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2016\/03\/postura-estomago.jpg\" alt=\"estre\u00f1imiento\" width=\"417\" height=\"212\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2016\/03\/postura-estomago.jpg 376w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2016\/03\/postura-estomago-300x152.jpg 300w\" sizes=\"(max-width: 417px) 100vw, 417px\" \/><\/p>\n<h3><strong>Problemes de tr\u00e0nsit intestinal en nens<\/strong><\/h3>\n<p style=\"text-align: justify;\">Quan es tracta de nens petits o nadons, \u00e9s recomanable perllongar la <strong>lact\u00e0ncia materna,<\/strong> ja que aquesta ajuda a un tr\u00e0nsit correcte i al fet que la femta siguin m\u00e9s tova. Un massatge abdominal suau i banys amb aigua t\u00e8bia, tamb\u00e9 poden ajudar a una correcta evacuaci\u00f3.<\/p>\n<h3 style=\"text-align: justify;\"><strong>Restrenyiment en l&#8217;embar\u00e0s<\/strong><\/h3>\n<p style=\"text-align: justify;\">Moltes dones pateixen aquest problema intestinal durant l&#8217;embar\u00e0s. Els canvis hormonals que es produeixen durant la gestaci\u00f3 i els moviments de les v\u00edsceres per deixar espai al nad\u00f3 solen arribar a alentir el proc\u00e9s digestiu. A mesura que l&#8217;embar\u00e0s avan\u00e7a, l&#8217;\u00fater cada vegada exerceix una major pressi\u00f3 sobre l&#8217;intest\u00ed, dificultant el tr\u00e0nsit intestinal. Augmentar la ingesta d&#8217;aliments amb fibra (fruites, verdures, cereals integrals, llegums), aix\u00ed com augmentar la ingesta de l\u00edquids com l&#8217;aigua pot ajudar a millorar-lo.<\/p>\n<p>[vc_column][vc_cta h2=\u00bb\u00bb add_button=\u00bbright\u00bb btn_title=\u00bbanar a l&#8217;article\u00bb btn_color=\u00bbwarning\u00bb btn_i_align=\u00bbright\u00bb btn_i_icon_fontawesome=\u00bbfa fa-hand-o-right\u00bb btn_add_icon=\u00bbtrue\u00bb btn_link=\u00bburl:http%3A%2F%2Fjuliafarre.es\/ca%2Fal-lergies-intolerancies%2Falimentacio-fodmap-pel-colon-irritable%2F||\u00bb]Article recomanat: \u00abLa dieta FODMAP, una soluci\u00f3 pel c\u00f3lon irritable\u00bb[\/vc_cta][\/vc_column]<\/p>\n<h2 style=\"text-align: justify;\"><strong>Dieta contra el restrenyiment<\/strong><\/h2>\n<p style=\"text-align: justify;\">L&#8217;objectiu de la dieta ha de ser:<\/p>\n<h3 style=\"text-align: justify;\">1. Acostumar el cos a anar al bany cada dia a la mateixa hora.<\/h3>\n<p style=\"text-align: justify;\">El moment recomanat \u00e9s el mat\u00ed despr\u00e9s d&#8217;esmorzar. \u00c9s un moment fisiol\u00f2gicament favorable per anar al bany i acostumem a estar a casa, en territori conegut i de confort.<\/p>\n<p style=\"text-align: justify;\">Quin seria per tant un bon esmorzar? Prendre un got d&#8217;aigua calenta o t\u00e8bia en dej\u00fa. L&#8217;aigua calenta ajuda a mobilitzar l&#8217;intest\u00ed. Beure un suc de taronja natural i menjar pa integral amb un raig d&#8217;oli d&#8217;oliva.<\/p>\n<p style=\"text-align: justify;\">\u00c9s important que el suc de taronja conservi la polpa, ja que si ho colem perdrem part de la fibra. A m\u00e9s, la taronja t\u00e9 la propietat de for\u00e7ar la producci\u00f3 de bilis per part del fetge, aquesta bilis tamb\u00e9 aportar\u00e0 un efecte laxant.<\/p>\n<span class='bctt-click-to-tweet'><span class='bctt-ctt-text'><a href='https:\/\/x.com\/intent\/tweet?url=https%3A%2F%2Fjuliafarre.es%2Fca%2F%3Fp%3D1784&#038;text=Consells%20alimentaris%20per%20combatre%20el%20restrenyiment%20&#038;via=Julia_farre&#038;related=Julia_farre' target='_blank'rel=\"noopener noreferrer\">Consells alimentaris per combatre el restrenyiment  <\/a><\/span><a href='https:\/\/x.com\/intent\/tweet?url=https%3A%2F%2Fjuliafarre.es%2Fca%2F%3Fp%3D1784&#038;text=Consells%20alimentaris%20per%20combatre%20el%20restrenyiment%20&#038;via=Julia_farre&#038;related=Julia_farre' target='_blank' class='bctt-ctt-btn'rel=\"noopener noreferrer\">Compartir en X<\/a><\/span>\n<h3 style=\"text-align: justify;\">2. Augmentar el volum, el pes i la hidrataci\u00f3 de la femta.<\/h3>\n<p style=\"text-align: justify;\">Per aix\u00f2 et proposo els seg\u00fcents consells<\/p>\n<p style=\"text-align: justify;\">a)<u> Evitar aliments astringents<\/u>: arr\u00f2s blanc, beguda d&#8217;arr\u00f2s, poma, pl\u00e0tan, te.<\/p>\n<p style=\"text-align: justify;\">b)<u> Augmentar aliments rics en fibra<\/u>: pasta integral, pa integral, nous, p\u00e8sols, col, i pera.<\/p>\n<p style=\"text-align: justify;\">c)<u> Beure molt l\u00edquid<\/u>, sobretot aigua.<\/p>\n<p style=\"text-align: justify;\">d)<u> Augmentar aliments coler\u00e8tics<\/u>: end\u00edvia, espinacs, carxofa, taronja.<\/p>\n<p style=\"text-align: justify;\">e)<u> Menjar b\u00e9 i en quantitat<\/u>, encara que \u00e9s bastant obvi, de vegades se&#8217;ns oblida que si mengem poc evacuem poc.<\/p>\n<p style=\"text-align: justify;\">[vc_row][vc_column][vc_cta h2=\u00bb\u00bb add_button=\u00bbright\u00bb btn_title=\u00bbCONTACTA AQU\u00cd\u00bb btn_color=\u00bbwarning\u00bb btn_i_align=\u00bbright\u00bb btn_i_icon_fontawesome=\u00bbfa fa-hand-o-right\u00bb btn_add_icon=\u00bbtrue\u00bb btn_link=\u00bburl:http%3A%2F%2Fjuliafarre.es\/ca%2Fdietes-a-barcelona||\u00bb]Si vols seguir una <strong>dieta personalitzada al teu problema de restrenyiment<\/strong> contacta amb mi <strong>presencialment a Barcelona<\/strong> o <a href=\"https:\/\/juliafarre.es\/ca\/dietes-online\/\">online<\/a> i estar\u00e9 encantada d&#8217;ajudar-te.[\/vc_cta][vc_column_text]<\/p>\n<h3 style=\"text-align: justify;\">3. Restablir la flora intestinal<\/h3>\n<p style=\"text-align: justify;\">Quan hi ha restrenyiment, diarrea o gasos sol haver-hi un desequilibri de la microbiota intestinal. Han crescut massa alguns bacteris i n\u2019han deixat de cr\u00e9ixer d\u2019altres. Moltes vegades aquests desajustos v\u00e9nen per:<\/p>\n<p style=\"text-align: justify;\">a) Una mala alimentaci\u00f3 amb manca de fibra (l&#8217;aliment dels bacteris intestinals).<\/p>\n<p style=\"text-align: justify;\">b) Ingesta de medicaments, sobretot antibi\u00f2tics.<\/p>\n<p style=\"text-align: justify;\">c) Haver passat un virus estomacal o una gastroenteritis.<\/p>\n<p style=\"text-align: justify;\">La soluci\u00f3 en aquests casos pot aconseguir-se aportant <strong>probi\u00f2tics<\/strong>. Qu\u00e8 \u00e9s un probi\u00f2tic? Un probi\u00f2tic \u00e9s un bacteri l\u00e0ctic viu que ajuda al nostre organisme en les seves funcions intestinals. Podem comprar-los en forma de suplement a la farm\u00e0cia i consumir aliments fermentats.<\/p>\n<h3 style=\"text-align: justify;\">4. Compte amb l&#8217;\u00fas de laxants.<\/h3>\n<p style=\"text-align: justify;\">Els laxants solen ser un recurs habitual per a les persones que pateixen restrenyiment, per\u00f2, \u00e9s important intentar evitar el seu \u00fas habitual. Els laxants actuen irritant la paret intestinal, provocant el deteriorament de la flora intestinal. A m\u00e9s, el seu \u00fas prolongat provoca depend\u00e8ncia, ja que l&#8217;intest\u00ed s&#8217;habitua a la seva pres\u00e8ncia.<\/p>\n<p style=\"text-align: right;\"><a href=\"https:\/\/juliafarre.es\">J\u00falia Farr\u00e9 Dietista &#8211; Nutricionista<\/a><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>El restrenyiment \u00e9s una condici\u00f3 comuna que afecta persones de totes les edats. S&#8217;ha de tenir en compte que no hi ha un tr\u00e0nsit intestinal ideal, per tant, cada persona t\u00e9 un ritme diferent que dins de la normalitat pot variar des de tres vegades per dia, fins a 3 vegades per setmana. La manca [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1795,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[15],"tags":[],"class_list":["post-1784","post","type-post","status-publish","format-standard","has-post-thumbnail","category-dietoterapia","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>[:es]Estre\u00f1imiento, CONOCE las causas, s\u00edntomas y dieta. 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