{"id":21222,"date":"2021-12-03T10:00:00","date_gmt":"2021-12-03T09:00:00","guid":{"rendered":"https:\/\/www.ecoceutics.com\/?p=21222"},"modified":"2023-04-13T14:07:00","modified_gmt":"2023-04-13T12:07:00","slug":"fosfor","status":"publish","type":"post","link":"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/fosfor\/","title":{"rendered":"El f\u00f2sfor"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">El f\u00f2sfor \u00e9s un mineral que compleix m\u00faltiples funcions en el nostre organisme. Des d&#8217;una funci\u00f3 estructural a part integral del nostre equilibri metab\u00f2lic, el f\u00f2sfor toca gaireb\u00e9 tots els nostres sistemes. Per sort, les mancances s\u00f3n estranyes&#8230; per\u00f2 no \u00e9s impossible sofrir-les. T\u2019expliquem avui quines s\u00f3n les funcions principals del f\u00f2sfor, en quins nutrients el trobem i quina necessitat tenim de f\u00f2sfor extra en la nostra dieta.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenido de la p\u00e1gina<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #333333;color:#333333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #333333;color:#333333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/fosfor\/#quines-funcions-compleix-el-fosfor-en-el-nostre-organisme\" >Quines funcions compleix el f\u00f2sfor en el nostre organisme?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/fosfor\/#quant-fosfor-necessitem\" >Quant&nbsp;f\u00f2sfor necessitem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/fosfor\/#necessitem-prendre-complements-amb-fosfor\" >Necessitem prendre complements amb f\u00f2sfor?<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"quines-funcions-compleix-el-fosfor-en-el-nostre-organisme\"><\/span>Quines funcions compleix el f\u00f2sfor en el nostre organisme?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El f\u00f2sfor \u00e9s fonamental per al nostre organisme, perqu\u00e8 est\u00e0 involucrat en m\u00faltiples processos i estructures:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Forma part dels nostres ossos. La&nbsp;hidroxiapatita, el cristall que forma els nostres ossos, est\u00e0 formada per calci i per f\u00f2sfor en forma de fosfat (un \u00e0tom de f\u00f2sfor unit d&#8217;una forma espec\u00edfica a tres ox\u00edgens).<\/li>\n\n\n\n<li>Forma part de gaireb\u00e9 totes les nostres c\u00e8l\u00b7lules. Els fosfol\u00edpids s\u00f3n mol\u00e8cules presents en la membrana cel\u00b7lular de les nostres c\u00e8l\u00b7lules que contenen f\u00f2sfor en la seva estructura.<\/li>\n\n\n\n<li>Integra l&#8217;ADN i l&#8217;ARN. Els \u00e0cids nucleics estan formats per bases nitrogenades que s&#8217;uneixen entre si a trav\u00e9s d&#8217;unions qu\u00edmiques en les quals participen fosfats. Sense els fosfats no seria possible emmagatzemar la informaci\u00f3 gen\u00e8tica.<\/li>\n\n\n\n<li>Participa en la transmissi\u00f3 d&#8217;informaci\u00f3 qu\u00edmica. Molts est\u00edmuls canvien la quantitat de fosfats units a una mol\u00e8cula (un enzim, una hormona o mol\u00e8cula senyalitzadora) canviant la interacci\u00f3 d&#8217;aquesta mol\u00e8cula amb el seu mitj\u00e0. Per exemple, un est\u00edmul genera una erecci\u00f3 del penis a partir d&#8217;una s\u00e8rie de reaccions qu\u00edmiques que inclouen un pas cr\u00edtic: una mol\u00e8cula amb tres fosfats (el&nbsp;Trifosfat de guanosina&nbsp;o&nbsp;GTP) es transforma en una mol\u00e8cula amb un sol fosfat (el&nbsp;Fosfat de guanosina c\u00edclic o&nbsp;GMP&nbsp;c\u00edclic). El&nbsp;GMP&nbsp;indueix una s\u00e8rie de canvis en els teixits del penis que mantenen l&#8217;erecci\u00f3, canvis que el&nbsp;GTP&nbsp;no pot induir. Si el&nbsp;GMP&nbsp;desapareix amb molta rapidesa, aquests canvis no es&nbsp;poden&nbsp;mantenir i l&#8217;erecci\u00f3 es perd. La Viagra\u00ae funciona inhibint l&#8217;enzim que degrada el&nbsp;GMP, mantenint la concentraci\u00f3 de&nbsp;GMP&nbsp;durant m\u00e9s temps.<\/li>\n\n\n\n<li>Emmagatzema energia. L&#8217;energia del nostre cos s&#8217;emmagatzema en forma de mol\u00e8cules&nbsp;fosforilades. La p\u00e8rdua o guany de fosfats d&#8217;algunes mol\u00e8cules clau com l&#8217;adenosina o la creatina s\u00f3n reaccions que permeten l&#8217;alliberament o l&#8217;emmagatzematge de l&#8217;energia.<\/li>\n\n\n\n<li>Mant\u00e9 el pH de la sang. L&#8217;\u00e0cid fosf\u00f2ric i els seus derivats creen un sistema de control del pH sanguini. Sense aquesta contenci\u00f3 podrien produir-se canvis de pH bruscos que podrien resultar mortals.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">El f\u00f2sfor es troba formant part dels nostres teixits, a l&#8217;interior de la c\u00e8l\u00b7lula, lliure en sang i unit a prote\u00efnes per al seu transport. \u00c9s un macronutrient, ja que el nostre cos necessita quantitats relativament grans (diversos mil\u00b7ligrams) per a poder disposar del f\u00f2sfor necessari per a dur a terme totes aquestes funcions.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"quant-fosfor-necessitem\"><\/span>Quant&nbsp;f\u00f2sfor necessitem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">L&#8217;Ag\u00e8ncia Europea de Seguretat Aliment\u00e0ria (EFSA) considera que les seg\u00fcents quantitats haurien de ser suficients per a cobrir les necessitats de f\u00f2sfor de la majoria de la poblaci\u00f3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>550 mg per a la poblaci\u00f3 adulta,&nbsp;incloent-hi&nbsp;dones embarassades i lactants.<\/li>\n\n\n\n<li>640 mg durant l&#8217;adolesc\u00e8ncia.<\/li>\n\n\n\n<li>440 mg per a nens majors.<\/li>\n\n\n\n<li>250 mg per a nens entre 1-3 anys.<\/li>\n\n\n\n<li>160 mg per a nadons menors d&#8217;un any.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9s dif\u00edcil sofrir d&#8217;una manca de f\u00f2sfor perqu\u00e8 molts aliments tenen f\u00f2sfor. Donada la gran quantitat de funcions que el f\u00f2sfor compleix en animals i en vegetals, \u00e9s dif\u00edcil fer una dieta pobra en f\u00f2sfor. El nostre cos \u00e9s capa\u00e7 d&#8217;ajustar les p\u00e8rdues de f\u00f2sfor quan hi ha manques puntuals, disminuint la p\u00e8rdua de f\u00f2sfor per l&#8217;orina, adaptant-se aix\u00ed a manques puntuals de la dieta. La manca de f\u00f2sfor s&#8217;observa en casos de desnutrici\u00f3 general i quan hi ha problemes de salut com a problemes renals, alcoholisme, complicacions de la diabetis o alcalosis respirat\u00f2ria (problemes respiratoris que deriven en canvis importants del pH sanguini). Aquests casos han de ser gestionats amb el metge.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"necessitem-prendre-complements-amb-fosfor\"><\/span>Necessitem prendre complements amb f\u00f2sfor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La majoria de nosaltres obtenim el f\u00f2sfor que necessitem&nbsp;de la&nbsp;nostra dieta. \u00c9s per aix\u00f2 que els complements alimentaris no solen aportar grans quantitats de f\u00f2sfor:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alguns&nbsp;multivitam\u00ednics&nbsp;contenen f\u00f2sfor en poca quantitat (5-20% dels requeriments diaris)<\/li>\n\n\n\n<li>Uns altres&nbsp;multivitam\u00ednics&nbsp;no posseeixen gens de f\u00f2sfor i se centren en minerals i vitamines que presenten m\u00e9s risc de manca o que aporten beneficis ben coneguts com el magnesi, el zinc o el seleni.<\/li>\n\n\n\n<li>Alguns complements aporten f\u00f2sfor i altres mol\u00e8cules en petites quantitats, per a assegurar \u00abel plus\u00bb que pot necessitar-se en moments de consum alt, per\u00f2 no es comercialitzen complements amb dosis massives de f\u00f2sfor (com s\u00ed que succeeix amb la vitamina C o el ferro).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">En qualsevol cas, el l\u00edmit diari de consum recomanat per les autoritats estatunidenques est\u00e0 entre 3-4 grams segons l&#8217;edat del consumidor.&nbsp;L&#8217;EFSA&nbsp;no ha publicat aquests l\u00edmits&nbsp;amb data&nbsp;de redacci\u00f3 d&#8217;aquest article (novembre 2021). No obstant aix\u00f2 alguns estudis semblen relacionar l&#8217;exc\u00e9s de f\u00f2sfor durant llarg temps a efectes adversos (mortalitat alta, problemes cardiovasculars) pel que no recomanem utilitzar suplements de f\u00f2sfor \u00abper prevenci\u00f3\u00bb, sin\u00f3 solament en casos en els quals puguem pensar que el consum pot ser m\u00e9s alt (desgast d&#8217;energia, convalesc\u00e8ncia, etc.).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El f\u00f2sfor \u00e9s un mineral que compleix m\u00faltiples funcions en el nostre organisme. Des d&#8217;una funci\u00f3 estructural a part integral del nostre equilibri metab\u00f2lic, el f\u00f2sfor toca gaireb\u00e9 tots els nostres sistemes. Per sort, les mancances s\u00f3n estranyes&#8230; per\u00f2 no \u00e9s impossible sofrir-les. T\u2019expliquem avui quines s\u00f3n les funcions principals del f\u00f2sfor, en quins nutrients [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":21220,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[4,59],"tags":[],"class_list":["post-21222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-respostes-de-salut","category-vitamines"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>El f\u00f2sfor | Farm\u00e0cies Ecoceutics<\/title>\n<meta name=\"description\" content=\"El f\u00f2sfor es troba formant part dels nostres teixits, a l&#039;interior de la c\u00e8l\u00b7lula, lliure en sang i unit a prote\u00efnes per al seu transport.\" \/>\n<meta name=\"robots\" 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