{"id":3184,"date":"2019-11-13T14:14:04","date_gmt":"2019-11-13T13:14:04","guid":{"rendered":"https:\/\/juliafarre.es\/ca\/?p=3184"},"modified":"2019-12-07T16:57:15","modified_gmt":"2019-12-07T15:57:15","slug":"retencio-de-liquids","status":"publish","type":"post","link":"https:\/\/juliafarre.es\/ca\/dietoterapia\/retencio-de-liquids\/","title":{"rendered":"Retenci\u00f3 de l\u00edquids i dieta"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p><a href=\"https:\/\/juliafarre.es\/ca\/wp-content\/uploads\/sites\/2\/2019\/11\/retencio-liquid.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-3186 size-full\" src=\"https:\/\/juliafarre.es\/ca\/wp-content\/uploads\/sites\/2\/2019\/11\/retencio-liquid.jpg\" alt=\"que menjar per la retenci\u00f3 de liquid\" width=\"600\" height=\"338\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2019\/11\/retencio-liquid.jpg 600w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2019\/11\/retencio-liquid-300x169.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p>Els humans estem compostos principalment d\u2019aigua, des d\u2019un 75% quan naixem fins aproximadament un 60% quan som adults. Aquest flux \u00e9s regulat pel nostre organisme per tal de mantenir una home\u00f2stasis en els diferents compartiments del cos.<\/p>\n<p>Podem desglossar la <strong>distribuci\u00f3 de l\u00edquid corporal<\/strong> en dues categories:<\/p>\n<ul>\n<li><strong>L\u00edquid intracel\u00b7lular: <\/strong>Comporta aproximadament el 40% del total del pes corporal. \u00c9s el l\u00edquid que constitueix les c\u00e8l\u00b7lules del nostre organisme. En aquest espai es produeixen la majoria de reaccions qu\u00edmiques, per tant, lo idoni \u00e9s mantenir una osmolalitat adequada.<\/li>\n<li><strong>L\u00edquid extracel\u00b7lular:<\/strong> El fluid extracel\u00b7lular compr\u00e8n aproximadament el 20% del pes corporal total, format pel plasma i l\u2019espai intersticial.<\/li>\n<\/ul>\n\n<h2><u>Qu\u00e8 \u00e9s la retenci\u00f3 de l\u00edquids?<\/u><\/h2>\n<p><strong>La retenci\u00f3 de l\u00edquids consisteix en un augment en el volum del l\u00edquid intersticial<\/strong>, \u00e9s a dir, un exc\u00e9s de fluid en els teixits.<\/p>\n<p>Aquest augment del l\u00edquid pot portar a diferents situacions <strong>com un augment de pes sobtat<\/strong>, increment del per\u00edmetre abdominal, inflor en diferents \u00e0rees corporals (turmells i cames sent les m\u00e9s habituals per\u00f2 tamb\u00e9 es pot donar a altres zones com la cara o b\u00e9 els dits), pres\u00e8ncia de f\u00f2vea (depressi\u00f3 en la pell al pressionar-la firmament amb el dit, la qual roman durant uns segons despr\u00e9s de retirar-lo).<\/p>\n<p><strong>Aquest exc\u00e9s de fluid pot estar ocasionat per diferents factors<\/strong>, a continuaci\u00f3 veurem els m\u00e9s habituals:<\/p>\n<ol>\n<li>\n<h3><u>Ingesta excessiva de sal<\/u><\/h3>\n<p>Un consum elevat de sal produeix un desequilibri en els nivells de sodi a nivell sanguini, la qual cosa produeix un augment del l\u00edquid intersticial produint aquesta sensaci\u00f3 d\u2019inflor. Per tant, \u00e9s recomanable prioritzar comprar al mercat i cuinar els nostres plats potenciant el sabors amb herbes arom\u00e0tiques i esp\u00e8cies, evitant o reduint el consum d\u2019aliments processats, ja que s\u00f3n molt rics en sal.<\/li>\n<li>\n<h3><u>Ingesta insuficient d&#8217;aigua<\/u><\/h3>\n<p>Tot i que sembli contradictori, un estat de deshidrataci\u00f3 pot comportar a un augment d\u2019aquesta retenci\u00f3 de l\u00edquids. Per tant, \u00e9s important mantenir uns bons nivells d\u2019hidrataci\u00f3. Cal recordar que hi ha begudes com el caf\u00e8, el te i l\u2019alcohol, que ens deshidraten, per tant la beguda per excel\u00b7l\u00e8ncia hauria de ser l\u2019aigua per\u00f2 tamb\u00e9 podr\u00edem optar per altres alternatives com les infusions i els brous vegetals baixos en sal.<\/li>\n<li>\n<h3><u>Una alimentaci\u00f3 diferent<\/u><\/h3>\n<p>Una alimentaci\u00f3 poc variada pot presentar un d\u00e8ficit en nutrients importants com el potassi o el magnesi. Tamb\u00e9 una baixa ingesta de prote\u00efnes.<\/li>\n<li>\n<h3><u>Tenir sbrepes o obesitat<\/u><\/h3>\n<p>Al presentar un augment en la massa corporal, disposem de m\u00e9s espai on \u201cacumular aquest l\u00edquid\u201d.<br \/>\nTamb\u00e9 cal comentar que dietes molt hipocal\u00f2riques poden conduir a agreujar la situaci\u00f3, ja que podem presentar una alimentaci\u00f3 insuficient en prote\u00efnes i un d\u00e8ficit d\u2019aquest nutrient pot dificultar l\u2019excreci\u00f3 de l\u2019aigua dels teixits.<\/li>\n<li>\n<h3><u>Canvis hormonals<\/u><\/h3>\n<p>Especialment en el col\u00b7lectiu femen\u00ed, es produeixen diferents situacions on hi ha canvis hormonals molt importants com la menstruaci\u00f3, l\u2019embar\u00e0s o la menopausa.<\/li>\n<li>\n<h3><u>Romandre moltes hores de peu o asseguts en la mateixa posici\u00f3<\/u><\/h3>\n<p>Si alguna vegada has realitzat un viatge en avi\u00f3 de llarga duraci\u00f3, \u00e9s probable que hagis experimentat la inflor i pesadesa a les cames si no has seguit un protocol de moure\u2019t i aixecar-te sovint. Cal aixecar-nos i caminar constantment per tal de potenciar una correcta circulaci\u00f3.<\/li>\n<li>\n<h3><u>Medicaci\u00f3<\/u><\/h3>\n<p>Alguns medicaments poden afavorir aquesta acumulaci\u00f3 de l\u00edquids com ara alguns medicaments contra la pressi\u00f3 arterial, antiinflamatoris (AINEs), estr\u00f2gens, esteroides, alguns antidepressius i alguns medicaments contra la diabetis tipus 2.<\/li>\n<li>\n<h3><u>Problemes de circulaci\u00f3<\/u><\/h3>\n<p>Les venes perden l\u2019elasticitat i en conseq\u00fc\u00e8ncia la for\u00e7a per impulsar la sang de retorn des de les extremitats. <strong>Els s\u00edmptomes m\u00e9s comuns d\u2019una mala circulaci\u00f3 s\u00f3n les aranyes vasculars<\/strong>, varius, trombosis&#8230;<\/li>\n<li>\n<h3><u>Pres\u00e8ncia d&#8217;alguna patolog\u00eda<\/u><\/h3>\n<p>La pres\u00e8ncia de diferents patologies com la insufici\u00e8ncia card\u00edaca, renal, hep\u00e0tica, la pres\u00e8ncia d\u2019un tumor, o alteraci\u00f3 en la tiroides (hiper o hipotiro\u00efdisme), poden conduir a aquest <strong>desequilibri en els fluids corporals<\/strong>.<\/li>\n<\/ol>\n<p>[vc_cta h2=\u00bb\u00bb txt_align=\u00bbjustify\u00bb]Com acabem de puntualitzar, moltes de les causes de la retenci\u00f3 de l\u00edquids s\u00f3n prevenibles si adoptem canvis en alguns dels nostres h\u00e0bits diaris. En alguns casos, ser\u00e0 necess\u00e0ria la supervisi\u00f3 m\u00e8dica per a un abordatge cl\u00ednic correcte. A continuaci\u00f3 veurem quines pr\u00e0ctiques podem adoptar per reduir aquesta simptomatologia.<br \/>\n[\/vc_cta]<\/p>\n<h2>Pautes diet\u00e8tiques a seguir per reduir la retenci\u00f3 de liquids<\/h2>\n<p>Podem prendre diferents mesures:<\/p>\n<ul>\n<li>Assegurar-nos que no estem fent una ingesta excessiva de sal, potenciar el sabor amb herbes arom\u00e0tiques i esp\u00e8cies.<\/li>\n<li>Incloure vegetals en tots els \u00e0pats.<\/li>\n<li>Potenciar els cereals integrals i les llegums.<\/li>\n<li>Mantenir-nos ben hidratats.<\/li>\n<li>Assegurar un pes saludable.<\/li>\n<\/ul>\n<p>\u00c9s a dir, basar la nostra alimentaci\u00f3 en aliments frescos i evitar una alimentaci\u00f3 molt processada, ja que reduint aquest tipus de productes tamb\u00e9 estarem reduint la quantitat de sal que incloem a la nostra alimentaci\u00f3. Augmentar el consum de vegetals, fruites, llegums i cereals integrals far\u00e0 que el nostre consum de potassi (K) i magnesi (Mg) augmenti, la qual cosa afavorir\u00e0 a la disminuci\u00f3 d\u2019aquesta possible retenci\u00f3.<\/p>\n<p>Hi ha la creen\u00e7a de que certs aliments com per exemple, l\u2019enciam, potencien aquesta retenci\u00f3 de l\u00edquids, per\u00f2 com podem veure a continuaci\u00f3 \u00e9s un mite molt generalitzat:<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/DbJZ5h4sPXQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Recorda que si est\u00e0s en ambients molt c\u00e0lids o \u00e9s temporada estiuenca, cal assegurar-nos una bona hidrataci\u00f3, ja que un dels factors principals que fan que retinguem m\u00e9s l\u00edquid \u00e9s una ingesta minsa d\u2019aigua.<\/p>\n<h2><u>Men\u00fa setmanal amb idees contra la retenci\u00f3 de l\u00edquids<\/u><\/h2>\n\n<table id=\"tablepress-41\" class=\"tablepress tablepress-id-41 tablepress-responsive\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\">DILLUNS<\/th><th class=\"column-2\">DIMARTS<\/th><th class=\"column-3\">DIMECRES<\/th><th class=\"column-4\">DIJOUS<\/th><th class=\"column-5\">DIVENDRES<\/th><th class=\"column-6\">DISSABTE<\/th><th class=\"column-7\">DIUMENGE<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Amanida de tom\u00e0quet, cogombre i alf\u00e0brega.<br \/>\nPollastre al forn amb llimona.<\/td><td class=\"column-2\">Arr\u00f2s integral amb xampinyons i esp\u00e0rrecs verds, saltejats amb daus de tofu.<\/td><td class=\"column-3\">Amanida de llenties i arr\u00f2s.<\/td><td class=\"column-4\">Wok de verdures amb quinoa i cuetes de gambes.<\/td><td class=\"column-5\">Espinacs amb patata i ceba.<br \/>\nLlenguado a la planxa amb all i julivert.<\/td><td class=\"column-6\">Amanida verda.<br \/>\nSeitons al forn.<br \/>\nMoniato i esp\u00e0rrecs al forn amb farigola.<\/td><td class=\"column-7\">End\u00edvies.<br \/>\nTabul\u00e9 de cusc\u00fas.<br \/>\nMusclos al vapor.<br \/>\n<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Carxofes a la brasa.<br \/>\nOrada al forn amb patata.<\/td><td class=\"column-2\">Crema de carbassa.<br \/>\nTruita a la francesa.<br \/>\nPa amb tom\u00e0quet.<\/td><td class=\"column-3\">Mongeta tendra amb patata.<br \/>\nHamburguesa de gall d\u2019indi amb pebrot escalivat.<\/td><td class=\"column-4\">Amanida de mongetes i ou dur.<\/td><td class=\"column-5\">Crema de carbass\u00f3.<br \/>\nHummus amb biscotes i crudit\u00e9s.<\/td><td class=\"column-6\">Pizza casolana amb escalivada, mozzarella i tonyina.<\/td><td class=\"column-7\">Brou vegetal sense sal amb pasta.<br \/>\nTruita de carxofa.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-41 from cache -->\n<p>&nbsp;<\/p>\n<h3>Altres mesures que podem prendre a l&#8217;hora de reduir la siptomatologia:<\/h3>\n<p>\u2022 Moure i utilitzar els m\u00fasculs de la part del cos afectada pot ajudar a bombejar l\u2019exc\u00e9s de l\u00edquid cap al cor.<br \/>\n\u2022 Mantenir la part del cos afectada en elevaci\u00f3 pot ajudar a alleujar la simptomatologia.<br \/>\n\u2022 Utilitzar mitges de compressi\u00f3 pot ser un bon abordament en el cas de que tinguis tend\u00e8ncia a acumular aquest exc\u00e9s de l\u00edquid a les extremitats.<br \/>\n\u2022 Fer massatges a la zona afectada pot ajudar a moure l\u2019exc\u00e9s de l\u00edquid.<\/p>\n<p>[vc_cta h2=\u00bb\u00bb txt_align=\u00bbjustify\u00bb]Recorda adoptar uns h\u00e0bits saludables per assegurar que aquests no s\u00f3n els culpables d\u2019aquesta retenci\u00f3 de l\u00edquids. Si tot i aix\u00ed, presentes simptomatologia (turmells, cames, parpelles inflades&#8230;) acudeix al metge per tal de que et faci un examen complet i valori el possible tractament.[\/vc_cta]<\/p>\n<p>[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%2ca%2Fdietes-a-barcelona||\u00bb]Si vols visitar la nostra consulta de <span style=\"text-decoration: underline;\">nutrici\u00f3 a Barcelona<\/span> o vols que sigui la teva <a href=\"https:\/\/juliafarre.es\/dietas-online\/\">nutricionista online <\/a>contacta amb nosaltres i estarem encantades d&#8217;ajudar-te[\/vc_cta][vc_column_text]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Els humans estem compostos principalment d\u2019aigua, des d\u2019un 75% quan naixem fins aproximadament un 60% quan som adults. Aquest flux \u00e9s regulat pel nostre organisme per tal de mantenir una home\u00f2stasis en els diferents compartiments del cos. Podem desglossar la distribuci\u00f3 de l\u00edquid corporal en dues categories: L\u00edquid intracel\u00b7lular: Comporta aproximadament el 40% del total [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":3186,"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-3184","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>Retenci\u00f3 de l\u00edquids: Causes i dieta adaptada per evitar-la | J\u00falia Farr\u00e9<\/title>\n<meta name=\"description\" content=\"En aquest article et explicar\u00e9 qu\u00e8 \u00e9s i per qu\u00e8 es produeix la retenci\u00f3 de l\u00edquids aix\u00ed com quina ha de ser la dieta adaptada a aquesta situaci\u00f3.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/juliafarre.es\/ca\/dietoterapia\/retencio-de-liquids\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Retenci\u00f3 de l\u00edquids: Causes i dieta adaptada per evitar-la | J\u00falia Farr\u00e9\" \/>\n<meta property=\"og:description\" content=\"En aquest article et explicar\u00e9 qu\u00e8 \u00e9s i per qu\u00e8 es produeix la retenci\u00f3 de l\u00edquids aix\u00ed com quina ha de ser la dieta adaptada a aquesta situaci\u00f3.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/juliafarre.es\/ca\/dietoterapia\/retencio-de-liquids\/\" \/>\n<meta property=\"og:site_name\" content=\"Dietista - 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