À conversa com a Nutricionista Sara Biscaia Fraga – 3

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À conversa com a Nutricionista Sara Biscaia Fraga – 3

O verão começou tarde, mas tem-nos dado uns dias bons que dão para aproveitar.

Pedi à nossa querida Nutricionista de serviço, algumas dicas saudáveis para os dias quentes.

Espero que seja útil e que gostem. 🙂

Beijinhos

Alimentação ideal para dias quentes! 

Com o calor é mais fácil o consumo de alimentos frescos, hidratantes e ricos em vitaminas e minerais, pois há maior perda de líquidos e sais minerais do que o habitual. Com a transpiração, o corpo pode eliminar até 2,5 litros de água por dia, sendo que é necessário repor com frequência. Sendo assim, são aconselháveis alimentos leves, a ingestão frequente de água ou chás e o consumo de frutas frescas, o ideal para combater a desidratação. Não deverá esperar pela sensação de sede, pois poderá indicar algum tipo de desidratação.

No verão  é quando as pessoas têm mais disponibilidade para se preocuparem com a prática de exercício físico e com a alimentação. Tornando-se pessoas mais activas e com melhores hábitos alimentares.

O ideal nesta época do ano é diversificar ao máximo os alimentos que consome ao longo do dia com o objectivo de obter a maior parte de nutrientes possíveis. É importante garantir um consumo de até 50% de Hidratos de Carbono diários, pois nesta altura do ano somos mais activos em comparação com as restantes estações do ano. No entanto, deverão ser hidratos de carbono de baixo índice glicémico, ou seja, que não elevem demasiado o açúcar no sangue.

As refeições ao longo do dia deverão ser fraccionadas, de preferência de 3 em 3 horas e em pequenas porções.

Alimentação ideal:

Água, águas aromatizadas ou chás (sem açúcar)

Proporcionam a hidratação corporal, sem calorias. Ou para a bebida aromatizada poderá adicionar gelo, hortelã, limão, gengibre, canela, entre outros e evitar a adição de açúcar ou mel.

Fruta fresca da época

Para além de hidratantes apresentam elevado conteúdo de vitaminas e sais minerais. Melancia, melão, meloa, morangos, framboesas, mirtilos, limão, ameixas, amoras, banana, ananás, uvas, pêssego, tangerina, laranja, maçã, cerejas, alperce e nêspera.

Saladas

Para além de serem leves e de fácil digestão, são fáceis de preparar.

Deverão ter carnes magras, peixe fresco ou ovos

Fonte de proteína, com baixo teor de gordura e de fácil digestão. No caso da carne e do peixe poderá fazer cozido, grelhado ou assado enquanto que os ovos deverão ser cozidos, pois possuem menos gordura na sua confecção.

Verduras

De preferência crus e bem lavados. Também apresentam poder hidratante com elevada quantidade de vitaminas e fibras.

Alimentos a evitar

Sumos de fruta ou refrigerantes

Como é o caso dos sumos de laranja natural, são utilizadas várias laranjas para conseguir um copo de sumo e na sua preparação é extraída grande parte da fibra, promovendo uma maior concentração de frutose. Em muitos dos casos estes sumos apresentam adição de açúcar. Se pretender fazer sumos de fruta, deverá utilizar apenas uma peça de fruta, no máximo duas e adicionar água, e por fim triturar a fruta sem caroço e com casca na liquidificadora.

Alimentos gordurosos

Fritos, queijos amarelos, pratos com natas ou maionese, bolos, exigem uma digestão mais difícil, o que não é positivo em épocas com temperatura alta.

Pratos quentes

Não caem bem em dias de muito calor e por vezes pratos quentes tendem a ter maiores quantidades de gordura através do seu método de confecção. Tornando-se em refeições mais pesadas, como é o caso da feijoada, cozido à portuguesa, arroz de pato, sopa da pedra, entre outros…

Gelados de loja

Frescos mas com grandes quantidades de calorias, açúcar e gorduras trans.

Molhos, Fiambres, leite, bolos com recheio, marisco ou ovos mal cozinhados

São alimentos que se degradam facilmente com o calor, não sendo seguro o seu consumo em dias muito quentes.

By: Mariana Seara Cardoso

Tags:

Mariana Seara Cardoso

 

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