{"id":2747,"date":"2023-03-28T07:22:45","date_gmt":"2023-03-28T05:22:45","guid":{"rendered":"https:\/\/v2.logmeal.com\/com-influeix-la-nutricio-en-el-son"},"modified":"2023-03-28T07:22:45","modified_gmt":"2023-03-28T05:22:45","slug":"com-influeix-la-nutricio-en-el-son","status":"publish","type":"post","link":"https:\/\/v2.logmeal.com\/ca\/com-influeix-la-nutricio-en-el-son","title":{"rendered":"Com influeix la nutrici\u00f3 en el son"},"content":{"rendered":"<p>Una dieta saludable i uns horaris regulars per als \u00e0pats et poden ajudar a adormir-te i descansar millor.<\/p>\n<p><b>Dormir b\u00e9<\/b><span style=\"font-weight: 300;\"> \u00e9s essencial per a la salut general i t\u00e9 molts beneficis per al benestar. Per exemple, refor\u00e7a la resposta immunit\u00e0ria innata. Hi ha molts factors que influeixen en <\/span><b>la qualitat del son<\/b><span style=\"font-weight: 300;\">. Un \u00e9s la dieta, condicionada pel nostre estil de vida, la situaci\u00f3 laboral, el temps lliure, els horaris, l\u2019estat d\u2019\u00e0nim, etc. <\/span><b>Una dieta saludable i uns horaris regulars per als \u00e0pats et poden ajudar a adormir-te i descansar millor.\u00a0<\/b><\/p>\n<h2><span style=\"font-weight: 300;\">Qu\u00e8 hauries de menjar per dormir b\u00e9?<\/span><\/h2>\n<p><span style=\"font-weight: 300;\">La recomanaci\u00f3 principal \u00e9s seguir una <\/span><b>dieta suficient i variada<\/b><span style=\"font-weight: 300;\"> perqu\u00e8 les mancances de diverses vitamines i minerals poden afectar negativament <a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\" target=\"_blank\" rel=\"noopener\">el son<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">L\u2019\u00faltim \u00e0pat del dia \u00e9s el m\u00e9s rellevant per al son. Per tant, el que mengem per sopar influeix molt en la quantitat i la qualitat del descans.<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Cal sopar aviat, com a m\u00ednim <\/span><b>dues hores abans d\u2019anar a dormir<\/b><span style=\"font-weight: 300;\">. A m\u00e9s, el sopar hauria d\u2019incloure <\/span><b>aliments f\u00e0cils de digerir<\/b><span style=\"font-weight: 300;\">, cuinats amb t\u00e8cniques senzilles com la planxa, el vapor, el forn o la papillota. Un sopar molt energ\u00e8tic pot afectar negativament el son. \u00c9s preferible optar per<\/span><b> sopars lleugers<\/b><span style=\"font-weight: 300;\">.\u00a0<\/span><\/p>\n<p><b>El tript\u00f2fan (TRP)<\/b><span style=\"font-weight: 300;\"> \u00e9s un amino\u00e0cid precursor de la serotonina i la <\/span><b>melatonina<\/b><span style=\"font-weight: 300;\">, tamb\u00e9 coneguda com l\u2019hormona del son. Hem d\u2019obtenir el TRP de la dieta perqu\u00e8 el nostre cos no el pot sintetitzar. Es troba a la llet, la carn, els ous, el peix, el pl\u00e0tan, l\u2019alvocat i les pipes de carbassa, entre d\u2019altres. Els aliments amb m\u00e9s melatonina s\u00f3n el salm\u00f3, els ous, l\u2019arr\u00f2s vermell, els bolets i la fruita seca, especialment els <\/span><a href=\"https:\/\/blog.logmeal.es\/what-are-the-benefits-of-pistachio\/\"><span style=\"font-weight: 300;\">festucs<\/span><\/a><span style=\"font-weight: 300;\">.\u00a0\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 300;\">Aliments que poden alterar el son<\/span><\/h2>\n<p><span style=\"font-weight: 300;\">Evita consumir <\/span><b>cafe\u00efna<\/b><span style=\"font-weight: 300;\"> almenys 6 hores abans d\u2019anar a dormir. Com que \u00e9s un estimulant, pot fer que tinguis menys son a l\u2019hora d\u2019anar al llit.\u00a0 Tamb\u00e9 \u00e9s preferible evitar les <\/span><b>begudes alcoh\u00f2liques<\/b><span style=\"font-weight: 300;\"> al vespre. Poden alterar l\u2019estructura del son, afavorir-ne la fragmentaci\u00f3 i reduir-ne la qualitat. Per aix\u00f2 \u00e9s important evitar-ne el consum, sobretot abans de dormir.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Tamb\u00e9 poden alterar el son els aliments que provoquen <\/span><b>mol\u00e8sties intestinals<\/b><span style=\"font-weight: 300;\">, flatul\u00e8ncia, cremor d\u2019est\u00f3mac o reflux \u00e0cid, com els picants, el vinagre, els aliments amb edulcorants artificials, els fregits i les preparacions amb molt de greix. Pot variar d\u2019una persona a una altra. <\/span><\/p>\n<h2>Conclusions sobre la relaci\u00f3 entre el son i la nutrici\u00f3<\/h2>\n<p><b>La relaci\u00f3 entre la nutrici\u00f3 i el son \u00e9s bidireccional<\/b><span style=\"font-weight: 300;\">. Com hem vist, el que mengem influeix en la qualitat del son, per\u00f2 la manera com dormim tamb\u00e9 afecta les decisions aliment\u00e0ries que prenem durant el dia.\u00a0<\/span><\/p>\n<p><b>Gr\u00e0cies a LogMeal App, pots registrar les ingestes per assegurar-te que cobreixes les necessitats nutricionals, respectes els horaris dels \u00e0pats i, en conseq\u00fc\u00e8ncia, millores el son.\u00a0<\/b><\/p>\n<h3 style=\"text-align: center;\"><strong>Descarrega gratu\u00eftament LogMeal APP<\/strong><\/h3>\n<h2 style=\"text-align: center;\"><strong> <img decoding=\"async\" class=\"alignnone wp-image-53\" src=\"https:\/\/v2.logmeal.com\/wp-content\/uploads\/2026\/08\/LogMeal-APP-logo-black-ok-300x112.png\" alt=\"LogMeal-APP-logo-black-ok\" width=\"151\" height=\"57\" \/><\/strong><\/h2>\n<p style=\"text-align: center;\"><a href=\"https:\/\/apps.apple.com\/app\/logmeal\/id1578738525\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"alignnone wp-image-151\" src=\"https:\/\/v2.logmeal.com\/wp-content\/uploads\/2026\/08\/appstore-eng-300x89.png\" alt=\"appstore-eng\" width=\"151\" height=\"45\" \/><\/a> \u00a0<a href=\"https:\/\/play.google.com\/store\/apps\/details?id=es.logmeal.app\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" class=\"alignnone wp-image-150\" src=\"https:\/\/v2.logmeal.com\/wp-content\/uploads\/2026\/08\/gplay-eng-300x89.png\" alt=\"gplay-eng\" width=\"151\" height=\"45\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Com influeix la nutrici\u00f3 en el son? Una dieta saludable i uns horaris regulars per als \u00e0pats et poden ajudar a adormir-te i descansar millor.<\/p>\n","protected":false},"author":1,"featured_media":2748,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[119],"tags":[126,129,130,141],"class_list":["post-2747","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-seguiment-de-la-ingesta-alimentaria","tag-habits-saludables","tag-nutricio","tag-el-son"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Com influeix la nutrici\u00f3 en el son - LogMeal<\/title>\n<meta name=\"description\" content=\"Com influeix la nutrici\u00f3 en el son? 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