{"id":17103,"date":"2020-08-10T12:28:22","date_gmt":"2020-08-10T09:28:22","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=17103"},"modified":"2025-08-19T15:20:13","modified_gmt":"2025-08-19T12:20:13","slug":"ai-grija-de-flora-intestinala","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/ai-grija-de-flora-intestinala\/","title":{"rendered":"Regim alimentar pentru refacerea florei intestinale: 11 alimente de inclus \u00een diet\u0103"},"content":{"rendered":"<p>Pentru a \u00een\u021belege mai bine cum arat\u0103 microbiomul din interiorul corpului nostru este de ajuns s\u0103 ne imagin\u0103m un ora\u0219 diminea\u021ba. Trotuare inundate de oameni care merg la serviciu, sute de ma\u0219ini care a\u0219teapt\u0103 la semafor &#8211; \u00eentr-un cuv\u00e2nt, agita\u021bie. Acela\u0219i lucru se \u00eent\u00e2mpl\u0103 \u0219i \u00een corpul nostru, unde oamenii sunt \u00eenlocui\u021bi de bacterii, parazi\u021bi \u0219i virusuri, iar cele mai aglomerate \u201estr\u0103zi\u201d sunt intestinul sub\u021bire \u0219i cel gros. \u00centr-un organism s\u0103n\u0103tos acestea coexist\u0103 pa\u0219nic, \u00eens\u0103 o alimenta\u021bie nes\u0103n\u0103toas\u0103 poate perturba acest echilibru. O diet\u0103 bogat\u0103 \u00een dulciuri \u0219i s\u0103rac\u0103 \u00een fibre, consumul de b\u0103uturi carbogazoase, pr\u0103jeli \u0219i m\u00e2ncarea de tip fast-food influen\u021beaz\u0103 direct \u201esocietatea\u201d din intestinul t\u0103u. De aceea <a href=\"https:\/\/www.sanovita.ro\/blog\/corina-brindusa-dan\/\">Corina Dan<\/a>, consultantul nutri\u021bionist Sano Vita, ne recomand\u0103 urm\u0103toarele alimente menite s\u0103 aib\u0103 grij\u0103 de flora ta intestinal\u0103 (cunoscut\u0103 \u0219i ca microbiot\u0103).<\/p>\n<h4><strong>Alimentele care au grij\u0103 de flora intestinal\u0103:<\/strong><\/h4>\n<p>\u00cencepem, a\u0219adar, prin a le \u00eemp\u0103r\u021bi \u00een dou\u0103 categorii, <strong>prebiotice<\/strong> \u0219i <strong>probiotice<\/strong>.<\/p>\n<p><strong>Prebioticele<\/strong> sunt forme complexe de zaharuri sau de amidon nedigerabil care hr\u0103nesc \u0219i ofer\u0103 condi\u021bii propice pentru dezvoltarea bacteriilor bune. Iar \u00een aceast\u0103 categorie intr\u0103:<\/p>\n<p>1. Ceapa<br \/>\n2. Usturoiul<br \/>\n3. Prazul<br \/>\n4. Fasolea<br \/>\n5. Anghinarea<br \/>\n6. <a href=\"https:\/\/www.sanovita.ro\/cereale-si-fulgi-21\">Cerealele integrale<\/a><br \/>\n7. Sparanghelul<\/p>\n<p><a href=\"https:\/\/sanovita.ro\/blog\/ce-sunt-probioticele\/\"><strong>Probioticele<\/strong><\/a> sunt bacterii favorabile florei intestinale. G\u0103sim probiotice \u00een:<\/p>\n<p>8. Iaurt (de preferat nepasteurizat, proasp\u0103t)<br \/>\n9. Produsele de soia fermentate<br \/>\n10. Kefir<br \/>\n11. Bor\u0219\/Zeam\u0103 de varz\u0103 murat\u0103 (aten\u021bie \u00eens\u0103 la con\u021binutul \u00een sare)<\/p>\n<p style=\"text-align: center;\"><strong>Descoper\u0103 mai multe astfel de alimente \u00een lista noastr\u0103 cu <a href=\"https:\/\/sanovita.ro\/blog\/alimente-bogate-in-probiotice\/\">surse de probiotice naturale<\/a>.<\/strong><\/p>\n<p>\u00ce\u021bi recomand\u0103m s\u0103 \u00eencerci suplimentele alimentare cu prebiotice sau probiotice abia dup\u0103 ce observi c\u0103 alimenta\u021bia nu face fa\u021b\u0103. <strong>Este necesar, de asemenea, s\u0103 administrezi suplimente cu prebiotice atunci c\u00e2nd urmezi un tratament cu antibiotice, pentru c\u0103 acestea din urma destabilizeaz\u0103 microbiomul intestinal. <\/strong>Totodat\u0103, este foarte important s\u0103 evi\u021bi abuzul de antibiotice. \u00cen cazul unei urgen\u021be este posibil ca organismul t\u0103u s\u0103 nu mai r\u0103spund\u0103 favorabil unui tratament cu antibiotice deoarece devine rezistent la acestea.<\/p>\n<h4><strong>De ce este important s\u0103 avem grij\u0103 de flora intestinal\u0103?<\/strong><\/h4>\n<p>Rolurile microflorei intestinale sunt multiple, complexe, iar cercet\u0103torii \u00eenc\u0103 studiaz\u0103 \u0219i descoper\u0103 lucruri uluitoare. Printre altele, microbiomul este implicat \u00een:<\/p>\n<ul>\n<li><strong>Absorb\u021bie <\/strong>\u2013 90% din nutrien\u021bi sunt absorbi\u021bi \u00een s\u00e2nge la nivelul intestinului sub\u021bire \u2013 astfel, cu c\u00e2t flora ta intestinal\u0103 este mai s\u0103n\u0103toas\u0103 \u0219i mai divers\u0103, cu at\u00e2t absorb\u021bia substan\u021belor nutritive se va face \u00eentr-un mod echilibrat;<\/li>\n<\/ul>\n<ul>\n<li><strong>Preven\u021bia bolilor autoimune <\/strong>\u2013 o flor\u0103 intestinal\u0103 s\u0103n\u0103toas\u0103 poate ameliora simptomele unei astfel de boli;<\/li>\n<\/ul>\n<ul>\n<li><strong>Produc\u021bia de neurotransmi\u021b\u0103tori <\/strong>&#8211; microbiota influen\u021beaz\u0103 foarte mult starea emo\u021bional\u0103, \u00eentruc\u00e2t exist\u0103 bacterii intestinale care determin\u0103 starea noastr\u0103 de fericire sau de triste\u021be;<\/li>\n<\/ul>\n<ul>\n<li><strong>Modularea sistemului imun <\/strong>&#8211; bacteriile din intestin produc anticorpi (adic\u0103 celule care lupt\u0103 \u00eempotriva invadatorilor) \u0219i, totodat\u0103, descompun substan\u021be poten\u021bial toxice pe care le inger\u0103m o dat\u0103 cu alimentele;<\/li>\n<\/ul>\n<ul>\n<li><strong>Pot modula expresia genetic\u0103 <\/strong>&#8211; cultivarea unor obiceiuri care men\u021bin microbiota s\u0103n\u0103toas\u0103 pot determina recesivitatea unor gene care cauzeaz\u0103 obezitate;<\/li>\n<\/ul>\n<ul>\n<li><strong>Absorb\u021bia \u0219i producerea de vitamine <\/strong>&#8211; flora intestinal\u0103 ajut\u0103 organismul s\u0103 asimileze mai bine vitamina K sau complexul de vitamine B;<\/li>\n<\/ul>\n<ul>\n<li><strong>Lupt\u0103 preventiv cu instalarea cancerului <\/strong>&#8211; bacteriile bune din intestin pot controla cancerul precum \u0219i alte boli;<\/li>\n<\/ul>\n<ul>\n<li><strong>Poate preveni instalarea inflama\u021biei cronice <\/strong>&#8211; <a href=\"https:\/\/www.sanovita.ro\/blog\/alimentele-si-inflamatia-de-grad-redus\/\">cronicizarea unei inflama\u021bii<\/a> este cauza unei majorit\u0103\u021bi a afec\u021biunilor cardio-vasculare, bolilor autoimune, alergiilor, dar \u0219i a unor boli neuronale, renale, hepatice sau osteo-articulare.<\/li>\n<\/ul>\n<p>Organismul nostru este gazda a milioane de microorganisme care coexist\u0103 \u00een armonie, trebuie s\u0103 avem grij\u0103 s\u0103 \u00eentre\u021binem aceast\u0103 coexisten\u021b\u0103 cu o alimenta\u021bie s\u0103n\u0103toas\u0103.<\/p>\n<p><strong>\u00a0<\/strong><i class=\"fa fa-lightbulb-o \" ><\/i>\u00a0 \u0218tiai c\u0103&#8230;?<\/p>\n<ul>\n<li>\u00cen organismul nostru exist\u0103 10 trilioane (zece mii de miliarde!) de celule umane \u0219i 100 de trilioane de celule bacteriene<\/li>\n<li>Persoanele cu diabet \u0219i boal\u0103 gastro-intestinal\u0103 au, de obicei, mai pu\u021bine bacterii \u00een intestin<\/li>\n<li>Anumite afec\u021biuni pot fi prevenite, ameliorate sau chiar tratate prin modificarea microbiotei: <a href=\"https:\/\/sanovita.ro\/blog\/sindromul-colonului-iritabil\/\">sindromul colonului iritabil<\/a>, infec\u021bia cu Clostridium difficile, diabet, artrita reumatoid\u0103, obezitatea, cariile dentare \u0219i astmul.<\/li>\n<li>Fiecare dintre noi are un profil microbian unic &#8211; \u00een unele privin\u021be, flora noastr\u0103 intestinal\u0103 reprezint\u0103 o semn\u0103tur\u0103 biologic\u0103 similar\u0103 profilului ADN al fiec\u0103ruia dintre noi. A\u0219a, s\u0103 ne amintim c\u0103 suntem unici \u0219i irepetabili!<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\"><\/li>\n<\/ul>\n<div id=\"highlighter--hover-tools\" style=\"display: none;\">\n<div id=\"highlighter--hover-tools--container\">\n<div class=\"highlighter--icon highlighter--icon-copy\" title=\"Copy\"><\/div>\n<div class=\"highlighter--icon highlighter--icon-change-color\" title=\"Change Color\"><\/div>\n<div class=\"highlighter--icon highlighter--icon-delete\" title=\"Delete\"><\/div>\n<\/div>\n<\/div>\n<div id=\"highlighter--hover-tools\" style=\"display: none;\">\n<div id=\"highlighter--hover-tools--container\">\n<div class=\"highlighter--icon highlighter--icon-copy\" title=\"Copy\"><\/div>\n<div class=\"highlighter--icon highlighter--icon-change-color\" title=\"Change Color\"><\/div>\n<div class=\"highlighter--icon highlighter--icon-delete\" title=\"Delete\"><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pentru a \u00een\u021belege mai bine cum arat\u0103 microbiomul din interiorul corpului nostru este de ajuns s\u0103 ne imagin\u0103m un ora\u0219 diminea\u021ba. Trotuare inundate de oameni care merg la serviciu, sute de ma\u0219ini care a\u0219teapt\u0103 la semafor &#8211; \u00eentr-un cuv\u00e2nt, agita\u021bie. Acela\u0219i lucru se \u00eent\u00e2mpl\u0103 \u0219i \u00een corpul nostru, unde oamenii sunt \u00eenlocui\u021bi de bacterii, parazi\u021bi [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":17106,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1371],"tags":[814,748,715,834,838,836,835,716,779],"class_list":{"0":"post-17103","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-alimentatie","8":"tag-alimentatie","9":"tag-cereale-integrale","10":"tag-corina-dan","11":"tag-microbiota","12":"tag-microflora-intestinala","13":"tag-prebiotice","14":"tag-probiotice","15":"tag-sano-vita","16":"tag-sanovita"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - 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