{"id":98547,"date":"2026-07-08T14:14:50","date_gmt":"2026-07-08T13:14:50","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=98547"},"modified":"2026-07-08T14:14:51","modified_gmt":"2026-07-08T13:14:51","slug":"transit-10","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=98547&lang=ca","title":{"rendered":"Transit:"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"554\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/12\/Wc-1024x554.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-98540 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/12\/Wc-1024x554.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/12\/Wc-300x162.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/12\/Wc-768x416.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/12\/Wc-1536x832.jpeg?lossy=2&strip=1&webp=1 1536w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/12\/Wc-2048x1109.jpeg?lossy=2&strip=1&webp=1 2048w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/12\/Wc-1920x1040.jpeg?lossy=2&strip=1&webp=1 1920w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/12\/Wc.jpeg?size=512x277&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/554;\" data-original-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n<h1 class=\"wp-block-heading\"><strong>Transit:<\/strong><\/h1>\n\n\n<p class=\"wp-block-paragraph\"><strong>El principal objectiu d&#8217;aquesta p\u00e0gina \u00e9s oferir consells per ajudar les persones a entendre i a afavorir una digesti\u00f3 saludable i un tr\u00e0nsit intestinal adequat.<\/strong><\/p>\n\n\n<p class=\"wp-block-paragraph\">La digesti\u00f3 i el tr\u00e0nsit intestinal s\u00f3n m\u00e9s importants del que sovint ens adonem. Normalment, haur\u00edem d&#8217;anar al lavabo (tenir una evacuaci\u00f3 intestinal) un cop al dia.<\/p>\n\n\n<p class=\"wp-block-paragraph\">El tr\u00e0nsit \u00e9s un proc\u00e9s complex que requereix equilibri. Qualsevol canvi en la nostra dieta pot afectar-ho tot: la nostra microbiota, el tr\u00e0nsit, l&#8217;absorci\u00f3 de nutrients i els nivells d&#8217;hidrataci\u00f3.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Julia Enders explica en el seu llibre <em>Intest\u00ed: la hist\u00f2ria interior de l&#8217;\u00f2rgan m\u00e9s infravalorat del nostre cos<\/em> que no ens hem de preocupar massa. Si ets el tipus de persona que va al lavabo una vegada al dia, pertanys a la categoria amb un risc redu\u00eft de malalties relacionades amb l&#8217;intest\u00ed.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Ella tamb\u00e9 explica que quan anem al lavabo, te\u00f2ricament no cal for\u00e7ar-se; hauria de ser de manera natural. Alguns llibres i llocs web destaquen la import\u00e0ncia de dedicar un temps espec\u00edfic cada dia per anar al lavabo. Hem de dedicar-hi un moment, per\u00f2 no cal for\u00e7ar-se.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Aix\u00f2 ajuda a donar suport al nostre ritme digestiu i al rellotge corporal intern. Tamb\u00e9 podeu trobar informaci\u00f3 que suggereix que, te\u00f2ricament, haur\u00edem d&#8217;expulsar uns 29 cm de femta al dia (aproximadament la longitud de l&#8217;\u00faltima part del c\u00f2lon).<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>No anar al lavabo durant tres dies significa que est\u00e0s estrenyat.<\/li>\n\n\n\n<li>Anar m\u00e9s de dues vegades al dia pot indicar diarrea.<\/li>\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Quan la diarrea \u00e9s recurrent i la causa \u00e9s desconeguda, \u00e9s important consultar un metge, ja que pot arribar a ser perillosa. La diarrea freq\u00fcent pot provocar greus problemes de salut.<\/p>\n\n\n<p class=\"wp-block-paragraph\">El v\u00f2mit \u00e9s un altre s\u00edmptoma que hauria de ser avaluat per un metge, especialment si es produeix sense una causa clara. Si es produeix massa sovint, pot ser perill\u00f3s i pot provocar problemes de salut i complicacions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Menjar que ajuda el transport:<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\"><strong>El principal tipus d&#8217;aliment recomanat per afavorir el tr\u00e0nsit intestinal \u00e9s la fibra. <\/strong><br>La fibra ajuda a regular les evacuacions de manera natural i \u00e9s abundant en fruites i verdures. Quan vulgueu assolir les &#8220;<strong>Cinc al dia<\/strong>&#8220;, recordeu que les fruites poden ser molt dolces, aix\u00ed que \u00e9s millor incloure m\u00e9s verdures que fruites. La col, la ceba i l&#8217;all de vegades s\u00f3n menys ben tolerats, aix\u00ed que potser haureu d&#8217;ajustar la dieta en conseq\u00fc\u00e8ncia. Tot i aix\u00ed, els podeu incloure; per exemple, menjant-los ocasionalment amb una raci\u00f3 m\u00e9s gran d&#8217;arr\u00f2s.<\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>Un segon factor important \u00e9s la hidrataci\u00f3.<\/strong><br>Beure uns 2 litres d&#8217;aigua cada dia pot ajudar de manera natural a mantenir un tr\u00e0nsit saludable.<\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>Si el tr\u00e0nsit es torna lent, certs aliments poden ajudar a estimular la digesti\u00f3.<\/strong><br>Com s&#8217;ha explicat anteriorment, augmentar la fibra, com el col, pot augmentar les evacuacions intestinals.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Una cosa bona de saber \u00e9s que menjar dos kiwis, per exemple, pot ser molt efica\u00e7 per anar al lavabo r\u00e0pidament (<a href=\"https:\/\/www.consoglobe.com\/\">ConsoGlobe<\/a>).<\/p>\n\n\n<p class=\"wp-block-paragraph\">Generalment recomanem prunes (que s\u00f3n menys \u00e0cides que els kiwis). No est\u00e0 clar per qu\u00e8 les prunes s&#8217;utilitzen m\u00e9s sovint que els kiwis amb aquesta finalitat, per\u00f2 la seva menor acidesa i el seu gust m\u00e9s dol\u00e7 poden ser factors. Intenta no dependre d&#8217;aix\u00f2 cada dia i recorda que menjar aliments dol\u00e7os al mat\u00ed pot provocar un pic de sucre en sang despr\u00e9s de dejunar durant la nit.<\/p>\n\n\n<p class=\"wp-block-paragraph\"><strong>El caf\u00e8, la xicoira i el te<\/strong> tamb\u00e9 s\u00f3n coneguts per ajudar a accelerar el tr\u00e0nsit intestinal.<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Aliments que redueixen el tr\u00e0nsit intestinal:<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\"><strong>Els aliments que ajuden a alentir el tr\u00e0nsit intestinal<\/strong> inclouen l&#8217;arr\u00f2s natural (blanc o semigerminat), que sovint es recomana. Les bananes i les d\u00e0tils tamb\u00e9 poden alentir de manera natural el tr\u00e0nsit intestinal.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Compte amb les datil\u00b7les: pertanyen a la fam\u00edlia de les fruites seques i s\u00f3n molt dolces, amb un \u00edndex gluc\u00e8mic alt.<\/p>\n\n\n<p class=\"wp-block-paragraph\">El m\u00e9s important \u00e9s trobar un bon equilibri, alhora que recordem intentar augmentar el consum de verdures (<a href=\"https:\/\/healthinyourplanet.com\/?p=23\"><em>Enlla\u00e7<\/em><\/a>)<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Protecci\u00f3 intestinal:<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Quan tenim diarrea, es recomana evitar menjar massa aliments \u00e0cids i massa fibra, ja que aquests poden irritar encara m\u00e9s l&#8217;intest\u00ed.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Tamb\u00e9 haur\u00edem d&#8217;evitar els aliments que provoquin intoler\u00e0ncies, aix\u00ed com els aliments pesants o grassos, per protegir la funci\u00f3 hep\u00e0tica. El fetge t\u00e9 un paper important en la desintoxicaci\u00f3, ajudant el cos a defensar-se contra les infeccions.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Quan estem constipats, la barrera intestinal no \u00e9s la principal preocupaci\u00f3; en canvi, hem de donar suport a la funci\u00f3 hep\u00e0tica i fomentar les evacuacions intestinals mitjan\u00e7ant visites regulars al lavabo.<\/p>\n\n\n<p class=\"wp-block-paragraph\">La sal tamb\u00e9 \u00e9s coneguda per alentir el tr\u00e0nsit intestinal. Pot estar present en aliments, com els mariscs, sense que ens n&#8217;adonem, i pot contribuir a la deshidrataci\u00f3.<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Psyllium:<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">El psyllium \u00e9s un suplement important a esmentar quan es parla del tr\u00e0nsit digestiu.<\/p>\n\n\n<p class=\"wp-block-paragraph\">\u00c9s ben conegut per ajudar a alentir el tr\u00e0nsit en casos de diarrea, alhora que facilita el tr\u00e0nsit quan alg\u00fa est\u00e0 estrenyat.<\/p>\n\n\n<p class=\"wp-block-paragraph\">El psyllium prov\u00e9 de pa\u00efsos asi\u00e0tics com l&#8217;\u00cdndia i el Pakistan, on s&#8217;ha utilitzat durant segles pels seus efectes beneficiosos sobre la barrera intestinal. Tamb\u00e9 es recomana habitualment a les persones amb malaltia de Crohn.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Un possible efecte secundari de la psyllium \u00e9s que pot reduir l&#8217;absorci\u00f3 de nutrients o de medicaments. Si est\u00e0s prenent medicaments, \u00e9s aconsellable esperar 2\u20133 hores despr\u00e9s de prendre la psyllium abans de prendre la medicaci\u00f3, per permetre una millor absorci\u00f3.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Com sempre, \u00e9s millor parlar-ne amb el vostre metge.<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Sal:<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Com s&#8217;ha esmentat anteriorment, l&#8217;exc\u00e9s de sal no \u00e9s bo per a la salut; pot danyar els ronyons de manera lenta. La sal, com el sucre, es considera un dels pitjors ingredients de la nostra dieta, ja que pot tenir un impacte negatiu en la nostra salut. Augmenta la deshidrataci\u00f3 i la hipertensi\u00f3 i fins i tot pot provocar insufici\u00e8ncia renal.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Els ronyons es poden comparar amb un encaix delicat, que es va malmetent gradualment amb el temps a causa d&#8217;h\u00e0bits poc saludables.<\/p>\n\n\n<p class=\"wp-block-paragraph\">La millor manera de prevenir aquest dany \u00e9s mantenir uns bons nivells d&#8217;hidrataci\u00f3 i seguir una dieta i un estil de vida saludables.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Hem de vigilar amb atenci\u00f3 la nostra ingesta de sal. La quantitat recomanada \u00e9s un m\u00e0xim de 3 grams al dia. Aquest l\u00edmit es pot superar f\u00e0cilment, ja que la sal real\u00e7a el gust i s&#8217;utilitza \u00e0mpliament per a la conservaci\u00f3 dels aliments. Els aliments ultraprocessats sovint contenen quantitats elevades de sal, per aix\u00f2 es recomana comprar ingredients crus i preparar els \u00e0pats nosaltres mateixos.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Com s&#8217;ha esmentat anteriorment, si augmentem el nostre consum de peix i\/o crustacis, tamb\u00e9 hem de tenir cura, ja que aix\u00f2 pot augmentar involunt\u00e0riament la nostra ingesta de sal sense que ens n&#8217;adonem.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"240\" height=\"240\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/04\/unnamed.png?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-98546 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/04\/unnamed.png?lossy=2&strip=1&webp=1 240w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/04\/unnamed-150x150.png?lossy=2&strip=1&webp=1 150w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 240px; --smush-placeholder-aspect-ratio: 240\/240;\" data-original-sizes=\"(max-width: 240px) 100vw, 240px\" \/><\/figure>\n<\/div>\n\n<p class=\"wp-block-paragraph\">Una manera de verificar el consum de sal \u00e9s escanejar qualsevol producte que mengem de manera aleat\u00f2ria per comprovar de tant en tant si el nivell de sal \u00e9s correcte (mostrant l&#8217;estat verd\/vermell). M\u00e9s informaci\u00f3 sobre l&#8217;aplicaci\u00f3 m\u00f2bil Yuka a (<a href=\"https:\/\/healthinyourplanet.com\/?p=5853\"><em>Enlla\u00e7<\/em><\/a>). A continuaci\u00f3, tamb\u00e9 l&#8217;enlla\u00e7 del lloc web de Yuka: <a href=\"https:\/\/yuka.io\/en\/\">https:\/\/yuka.io\/en\/<\/a><\/p>\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"585\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/12\/Firefly_367c63a3-62b4-44c7-877b-06bcbab63613-1024x585.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-98543 lazyload\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/585;width:840px;height:auto\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/12\/Firefly_367c63a3-62b4-44c7-877b-06bcbab63613-1024x585.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/12\/Firefly_367c63a3-62b4-44c7-877b-06bcbab63613-300x171.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/12\/Firefly_367c63a3-62b4-44c7-877b-06bcbab63613-768x439.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/12\/Firefly_367c63a3-62b4-44c7-877b-06bcbab63613.jpeg?lossy=2&strip=1&webp=1 1507w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/12\/Firefly_367c63a3-62b4-44c7-877b-06bcbab63613.jpeg?size=512x293&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" data-original-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">El Plat Matrix (Cada ingredient t\u00e9 la seva pr\u00f2pia import\u00e0ncia i pot influir en tota la dieta).<\/figcaption><\/figure>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Transit: El principal objectiu d&#8217;aquesta p\u00e0gina \u00e9s oferir consells per ajudar les persones a entendre i a afavorir una digesti\u00f3 saludable i un tr\u00e0nsit intestinal adequat. La digesti\u00f3 i el tr\u00e0nsit intestinal s\u00f3n m\u00e9s importants del que sovint ens adonem. Normalment, haur\u00edem d&#8217;anar al lavabo (tenir una evacuaci\u00f3 intestinal) un cop al dia. El tr\u00e0nsit [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":false,"wds_primary_category":1632,"footnotes":""},"categories":[1632,1592],"tags":[],"class_list":["post-98547","post","type-post","status-publish","format-standard","hentry","category-menjar","category-salut-ca"],"lang":"ca","translations":{"ca":98547,"en":28214,"fr":83393,"es":84158,"pt":84505,"it":84893,"de":85309,"ko":85677,"ro":86008,"tr":86218,"pl":86225,"zh":86532,"el":87310,"fi":87317,"sl":87324,"ja":87331,"pt-br":87338,"ar":87345,"et":87352,"bg":87359,"ru":87366,"uk":87373,"th":87380,"da":87387,"he":87394,"hu":87401,"id":87408,"sv":87415,"cs":88589,"lv":89221,"lt":89263,"be":95860,"vi":97610,"ur":97819,"is":97826,"ne":97833,"fa":97840,"ku":97847,"ps":97854,"sr":98282,"pa":98289,"nb":98296,"bn":98367,"as":98374,"gu":98381,"ta":98388,"ml":98395,"nl":98402,"jv":98409,"ceb":98416,"sw":98423,"ms":98430,"hy":98437,"bs":98444,"af":98451,"ky":98458,"uz":98465,"hr":98479,"sq":98485,"cy":98492,"tt":98499,"mn":98506,"kk":98513,"mk":98520,"gl":98527,"an":98534,"ka":98554,"oc":98561,"eu":98568},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/98547","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=98547"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/98547\/revisions"}],"predecessor-version":[{"id":98549,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/98547\/revisions\/98549"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=98547"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=98547"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=98547"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}