{"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>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_82_2 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>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>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>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>\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>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 &#8220;el plus&#8221; 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>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 &#8220;per prevenci\u00f3&#8221;, 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 v27.5 - 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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