{"id":24304,"date":"2024-04-17T08:00:00","date_gmt":"2024-04-17T06:00:00","guid":{"rendered":"https:\/\/www.dexeus.com\/fertility\/nutricio-i-fertilitat-consells-per-cuidar-la-teva-alimentacio\/"},"modified":"2024-11-26T15:28:01","modified_gmt":"2024-11-26T14:28:01","slug":"nutricio-i-fertilitat-consells-per-cuidar-la-teva-alimentacio","status":"publish","type":"post","link":"https:\/\/www.dexeus.com\/fertility\/ca\/blog-fiv\/nutricio-i-fertilitat-consells-per-cuidar-la-teva-alimentacio\/","title":{"rendered":"Nutrici\u00f3 i fertilitat: consells per cuidar la teva alimentaci\u00f3"},"content":{"rendered":"

Encara que no s’ha demostrat que hi hagi una relaci\u00f3 directa<\/strong> entre nutrici\u00f3 i fertilitat, se sap que una alimentaci\u00f3 saludable<\/strong>, l’\u00edndex de massa corporal <\/strong>(IMC) i la composici\u00f3 corporal <\/strong>poden ser factors que condicionin la fertilitat femenina i les possibilitats d’aconseguir un embar\u00e0s. Aix\u00ed que si est\u00e0s pensant a ser mare, de manera natural o amb l’ajuda de la reproducci\u00f3 assistida, \u00e9s recomanable que demanis consell a un nutricionista perqu\u00e8 et doni unes pautes.<\/p>\n

En aquest post oferim alguns consells generals amb l’assessorament de Xus Murciano<\/a>, responsable de la Unitat de Nutrici\u00f3 de Dexeus Dona<\/a>. No obstant aix\u00f2, el millor \u00e9s demanar una visita per tra\u00e7ar un pla d’alimentaci\u00f3 saludable individualitzat, ja que no totes les dones tenen les mateixes necessitats nutricionals, especialment si existeix algun problema de salut que pugui afectar a l\u2019assimilaci\u00f3 dels aliments o a la fertilitat, com al\u00b7l\u00e8rgies o intoler\u00e0ncies aliment\u00e0ries, tend\u00e8ncia a guanyar pes, diabetis, trastorns del tiroide, s\u00edndrome d’ovaris poliqu\u00edstics, endometriosi…<\/p>\n

Des del punt de vista nutricional, <\/strong>
quins macro\/micronutrients poden condicionar la fertilitat en la dona?<\/strong>
Els experts classifiquen els aliments en macro\/micronutrients.<\/strong> Dins del primer grup s’inclouen els hidrats de carboni, les prote\u00efnes i greixos. S\u00f3n nutrients que necessitem en grans quantitats i que ens aporten energia. En canvi, els micronutrients s\u00f3n nutrients que el nostre organisme necessita en petites quantitats i no ens aporten energia. En aquest grup s’inclouen les vitamines i minerals.<\/p>\n

MACRONUTRIENTS:<\/strong>
Carbohidrats. <\/strong>Importa tant la quantitat com la qualitat. Prendre carbohidrats d’absorci\u00f3 lenta s’associa a una millora de la fertilitat: cereals integrals i derivats, arr\u00f2s integral i llegums (cigrons, llenties, mongetes tendres, p\u00e8sols\u2026).
Prote\u00efnes. <\/strong>Cal donar prioritat a les d’origen vegetal. Les trobar\u00e0s en fruita seca i llegums. Si prens fruita seca recorda que les m\u00e9s saludables s\u00f3n les naturals, sense sal ni sucre.
Greixos. <\/strong>Cal reduir els greixos saturats (presents en aliments processats i d’origen animal) i els greixos trans. Les primeres poden alterar l’ovulaci\u00f3, i les segones poden incrementar la resist\u00e8ncia a la insulina, que podria afectar la regulaci\u00f3 del nivell de sucre en sang. Els greixos recomanables s\u00f3n els monoinsaturats (presents en l’oli d’oliva, peix blau, alvocat\u2026). Els suplements d’\u00e0cids grassos omega-3 a vegades tamb\u00e9 poden ser d’ajuda en tractaments de reproducci\u00f3.<\/p>\n

MICRONUTRIENTS:<\/strong>
\u00c0cid F\u00f2lic. <\/strong>Influeix en la qualitat de l’\u00f2vul i \u00e9s essencial per prevenir defectes cong\u00e8nits durant l’embar\u00e0s. S’aconsella prendre suplements almenys 1-3 mesos abans de l’embar\u00e0s i 2-3 mesos despr\u00e9s. Es troba de manera natural en verdures de fulla verda ampla i de color fosc \u2013com espinacs, bledes- i en llegums
Vitamina B<\/strong>. Participa en el desenvolupament i la funci\u00f3 de la placenta. Es troba en cereals integrals, el tempeh, la fruita seca i miso, entre altres aliments.
Vitamina A.<\/strong> T\u00e9 una acci\u00f3 antioxidant i protegeix de l’acci\u00f3 nociva dels radicals lliures que es formen de manera natural quan les c\u00e8l\u00b7lules realitzen funcions metab\u00f2liques i tamb\u00e9 davant l’exposici\u00f3 a contaminants ambientals i el consum de subst\u00e0ncies t\u00f2xiques com el tabac i l’alcohol. Tamb\u00e9 afavoreix la s\u00edntesi d’hormones sexuals. El trobem de manera significativa en pastanagues, espinacs, moniato.
Vitamina D.<\/strong> S’ha observat que nivells baixos poden influir en una menor reserva ov\u00e0rica en edat reproductiva tardana (a partir de 40 anys) o fins i tot predisposar a una menopausa m\u00e9s primerenca. El seu d\u00e8ficit pot afavorir la resist\u00e8ncia a la insulina. Actualment, una gran majoria de la poblaci\u00f3 presenta d\u00e8ficit, per\u00f2 ha de ser el metge qui indiqui si \u00e9s necessari prendre suplements. Prendre el sol di\u00e0riament entre 5 i 10 minuts sense protecci\u00f3 solar i ingerir peix blau ajuda a mantenir un correcte nivell de vitamina D.
Vitamina C. <\/strong>Actua com a antioxidant i ajuda a contrarestar els efectes de l’estr\u00e8s oxidatiu sobre els \u00f2vuls i el mal cel\u00b7lular. Aporten vitamina C les maduixes i els c\u00edtrics, el br\u00f2quil i el tom\u00e0quet.
Ferro. <\/strong>Afavoreix l’ovulaci\u00f3, interv\u00e9 en la implantaci\u00f3 i ajuda a prevenir el risc de desenvolupar complicacions a l’inici de l’embar\u00e0s. Tamb\u00e9 evita defectes en el tub neural. S\u00f3n aliments rics en ferro: carn, ous, clo\u00efsses, el br\u00f2quil, llegums i les llavors de carabassa.
Zinc i seleni. <\/strong>Tenen una acci\u00f3 antioxidant i protegeixen l’\u00f2vul de l’efecte oxidatiu. Participen en l’estructura i la funci\u00f3 de la placenta i en el desenvolupament del sistema nervi\u00f3s fetal. Els trobem en peixos, marisc, carns, ocells i ous.
Iode. <\/strong>Participa en la s\u00edntesi d’hormones tiroides. El seu d\u00e8ficit s’associa a un major risc d’avortament. Cont\u00e9 iode el marisc, les mongetes tendres i les bledes.<\/p>\n<\/p>\n

\n
I si tens parella masculina<\/strong><\/p>\n

La fertilitat masculina ha disminu\u00eft en els \u00faltims anys, un fet que s’associa a l’exposici\u00f3 a contaminants ambientals i a l’estil de vida. Aquesta dada demostra que els nostres h\u00e0bits individuals i l’entorn poden condicionar la fertilitat. Els experts recomanen:
Controlar el sobrep\u00e8s i evitar l’obesitat:<\/strong> S’ha comprovat que els homes amb sobrep\u00e8s o obesitat tenen un menor nombre d’espermatozoides que els que tenen un pes adequat. Cal moderar el consum de greixos saturats, evitar aliments processats i greixos trans. Tamb\u00e9 cal fer exercici f\u00edsic de manera regular i evitar t\u00f2xics (consum d\u2019alcohol i tabac).
Alimentaci\u00f3 sana. <\/strong>S’aconsella una alimentaci\u00f3 rica en fruites i verdures que aporten antioxidants (com les vitamines E i C) que milloren la qualitat dels espermatozoides i el seu n\u00famero. Cal assegurar l\u2019aportaci\u00f3 de calci, vitamina D i \u00e0cid f\u00f2lic (es troben en llegums, verdures de fulla verda i cereals integrals) i de zinc. Els nivells baixos de zinc s’associen a una reducci\u00f3 del volum seminal i una disminuci\u00f3 de la testosterona.
Exercici regular, per\u00f2 de manera moderada.<\/strong> \u00c9s bo fer esport, per\u00f2 sense que produeixi ansietat. Hi ha estudis en esportistes d’elit que revelen que l’exercici intensiu influeix de manera negativa en la morfologia de l’esperma i augmenta la fragmentaci\u00f3 de l’ADN en els espermatozoides. Aquesta fragmentaci\u00f3 t\u00e9 un impacte negatiu en la fertilitat masculina i augmenta el risc d’avortament en la dona, si es produeix l’embar\u00e0s.<\/p>\n<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Encara que no s’ha demostrat que hi hagi una relaci\u00f3 directa entre nutrici\u00f3 i fertilitat, se sap que una alimentaci\u00f3 saludable, l’\u00edndex de massa corporal (IMC) i la composici\u00f3 corporal poden ser factors que condicionin la fertilitat femenina i les possibilitats d’aconseguir un embar\u00e0s. Aix\u00ed que si est\u00e0s pensant a ser mare, de manera natural […]<\/p>\n","protected":false},"author":1,"featured_media":24305,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,64],"tags":[],"class_list":["post-24304","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar","category-uncategorized-ca"],"yoast_head":"\nNutrici\u00f3 i fertilitat: consells per cuidar la teva alimentaci\u00f3 | Dexeus Fertility<\/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.dexeus.com\/fertility\/ca\/blog-fiv\/nutricio-i-fertilitat-consells-per-cuidar-la-teva-alimentacio\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutrici\u00f3 i fertilitat: consells per cuidar la teva alimentaci\u00f3 | Dexeus Fertility\" \/>\n<meta property=\"og:description\" content=\"Encara que no s’ha demostrat que hi hagi una relaci\u00f3 directa entre nutrici\u00f3 i fertilitat, se sap que una alimentaci\u00f3 saludable, l’\u00edndex de massa corporal (IMC) i la composici\u00f3 corporal poden ser factors que condicionin la fertilitat femenina i les possibilitats d’aconseguir un embar\u00e0s. 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