{"id":2726,"date":"2015-10-20T13:13:18","date_gmt":"2015-10-20T13:13:18","guid":{"rendered":"https:\/\/farmaciaruizgolvano.com\/?p=2726"},"modified":"2017-06-20T18:48:19","modified_gmt":"2017-06-20T18:48:19","slug":"la-importancia-de-la-fibra-en-la-dieta","status":"publish","type":"post","link":"https:\/\/farmaciaruizgolvano.com\/?p=2726","title":{"rendered":"La importancia de la fibra en la dieta"},"content":{"rendered":"<h2>\u00bfQu\u00e9 es la fibra?<\/h2>\n<p style=\"text-align: justify;\">La <strong>fibra<\/strong> es un nutriente esencial en la vida de las personas, que se debe incluir en la ingesta diaria para poder mantener una dieta sana y equilibrada. La cantidad de <strong>fibra<\/strong> que recomiendan la <a title=\"OMS\" href=\"http:\/\/www.who.int\/es\/\" target=\"_blank\" rel=\"noopener noreferrer\">OMS<\/a> y la <a title=\"ESPGHAM\" href=\"http:\/\/www.espghan.org\/\" target=\"_blank\" rel=\"noopener noreferrer\">ESPGHAM <\/a>en adultos es de entre 25 y 30 gramos al d\u00eda. Para ni\u00f1os entre 9 y 13 a\u00f1os el <a title=\"Food and Nutritional Board (2005) \" href=\"https:\/\/www.nal.usda.gov\/fnic\/DRI\/DRI_Energy\/energy_full_report.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Food and Nutritional Board (2005) <\/a>establece la ingesta diaria en 31 g\/d\u00eda y para los ni\u00f1os de entre 4 y 8 a\u00f1os es de 25 g\/d\u00eda.<\/p>\n<h2>\u00bfQu\u00e9 pasa si no tomo suficiente?<\/h2>\n<p style=\"text-align: justify;\">Sin embargo, no le damos la importancia que se merece y no ingerimos la cantidad suficiente. A consecuencia de esto se producen diferentes patolog\u00edas. La m\u00e1s com\u00fan de todas es el <strong>estre\u00f1imiento<\/strong>. Se considera patolog\u00eda cuando hay menos de tres deposiciones a la semana y est\u00e1 relacionada con la evacuaci\u00f3n de heces duras y dif\u00edciles de evacuar. Hay que prestar atenci\u00f3n en la poblaci\u00f3n infantil y ancianos.\u00a0Estos \u00faltimos estar sin ir al ba\u00f1o 3 d\u00edas puede elevar riesgos para la salud.<\/p>\n<p style=\"text-align: justify;\">Las deposiciones en cada persona son diferentes.\u00a0No todo el mundo tiene la necesidad de evacuar todos los d\u00edas ni tiene el mismo tipo de heces. Cuando se requiere de mucho esfuerzo, debido a que las heces son duras, se pueden producir desgarros que pueden llegar a ocasionar fisuras anales.<\/p>\n<h2>\u00bfD\u00f3nde la encuentro?<\/h2>\n<p style=\"text-align: justify;\">Una de las formas de evitar esta patolog\u00eda es ingiriendo la <strong>fibra<\/strong> necesaria en nuestra dieta. Buena parte de ella la podemos encontrar en los cereales<strong> integrales, nueces, semillas, frutas y hortalizas<\/strong>.<\/p>\n<p style=\"text-align: justify;\">\nUna de las caracter\u00edsticas de la <strong>fibra<\/strong> es que nos ayuda en el proceso de digesti\u00f3n. La <strong>fibra<\/strong> la podemos dividir en fibra soluble e insoluble. Es principalmente esta \u00faltima la que funciona como un aspirador que limpia las paredes del intestino quitando todos los restos que puedan estar adheridos. Adem\u00e1s aumenta el volumen de las heces, disminuye su consistencia y el tiempo que se mantienen en el tracto digestivo.<\/p>\n<p style=\"text-align: justify;\">\nOtra de las funciones de la <strong>fibra<\/strong> en nuestro organismo es agregar volumen a la dieta. Produciendo sensaci\u00f3n de llenado m\u00e1s r\u00e1pidamente y por consiguiente ayud\u00e1ndonos a controlar el peso. Por lo tanto, ingiriendo la cantidad diaria recomendada conseguimos facilitar las deposiciones y prevenir. Adem\u00e1s del estre\u00f1imiento, m\u00faltiples enfermedades del tracto digestivo como diverticulosis, c\u00e1ncer de colon o diarreas.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfQu\u00e9 es la fibra? La fibra es un nutriente esencial en la vida de las personas, que se debe incluir en la ingesta diaria para poder mantener una dieta sana y equilibrada. La cantidad de fibra que recomiendan la OMS y la ESPGHAM en adultos es de entre 25 y 30 gramos al d\u00eda. Para [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":3125,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[52],"tags":[],"class_list":["post-2726","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.8.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>La importancia de la fibra en la dieta para un transito intestinal adecuado<\/title>\n<meta name=\"description\" content=\"La fibra es un nutriente esencial en la vida de las personas, que se debe incluir en la ingesta diaria para poder mantener una dieta sana y equilibrada\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/farmaciaruizgolvano.com\/?p=2726\" \/>\n<meta property=\"og:locale\" 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