VEGETAIS PARA PERDER PESO
Se você quer perder peso e ficar em forma, é bom saber que existem algumas variedades de vegetais mais indicadas do que outras para serem incluídas na sua alimentação diária.
Como perder peso?
Em primeiro lugar, os alimentos frescos devem ser preferidos aos industriais. Sem dúvida, os vegetais são sempre a melhor escolha tanto para purificar o corpo como para introduzir vitaminas, antioxidantes e minerais.
No entanto, é preciso escolher os ingredientes certos: especificamente, alguns vegetais ajudam a perder peso graças à sua ação benéfica sobre gorduras e líquidos, acompanhada pela grande quantidade de fibras e água que aumentam a sensação de saciedade e ajudam a controlar as dores da fome. .
Você deve pensar que alguns deles até possuem calorias negativas, ou seja, com nível calórico baixo o suficiente para permitir que o corpo, ao metabolizá-lo, utilize mais calorias do que as ingeridas.
Continue lendo para conhecer a lista de vegetais que você deve incluir na sua dieta diária para perder peso.
Legumes para perder peso
- Alface
Os vegetais de folhas verdes e a alface, em particular, são alimentos ricos em vitaminas e minerais, incluindo magnésio. Eles contêm fibras e saciam. A alface tem efeitos relaxantes benéficos caso você sofra de ansiedade, ainda mais, se causada por dietas de emagrecimento. Contém 17 calorias por 100 gramas, é muito leve e contém betaína e beta-caroteno, úteis para o bronzeamento.
- Cebola
A cebola é uma excelente opção para incluir nas refeições se você quer perder peso. Ajuda a eliminar líquidos, evita a prisão de ventre e controla os níveis de açúcar no sangue. É útil para quem sofre de retenção de água ou para purificar os rins. Também é rico em vitaminas A, C, E e do grupo B, em potássio, cálcio e sódio e é essencial pelo seu alto teor de fitoestrógenos e substâncias semelhantes à canela, que promovem a diurese e, portanto, a eliminação de estagnações líquidas.
- Pepinos
É um vegetal com alto teor de água e baixo teor calórico: ideal para saciar e perfeito para adicionar a saladas, mas também como ingrediente de smoothies e extratos, como refrescante e diurético. O ácido tartárico presente na polpa ajuda a bloquear a transformação dos carboidratos em gordura. A celulose presente promove o trânsito intestinal e elimina toxinas, além de reduzir o colesterol. Contém 15 calorias por 100 gramas.
- Brócolis
O brócolis é um tipo de vegetal com muitas propriedades, baixo teor de sódio e calorias (apenas 34 por 100 gramas), mas rico em fibras. São um excelente aliado para combater a gordura e proteger contra o câncer e muitas outras doenças.
São recomendados em dietas depurativas, pois permitem combater a constipação crônica que causa inchaço, bem como a retenção de líquidos. O conteúdo natural de antioxidantes permite fortalecer o sistema imunológico. É aconselhável não cozinhá-los muito para manter intactas as suas propriedades.
- Espinafre
O espinafre é uma rica fonte de propriedades nutricionais, possui baixo índice de carboidratos e os caules são ricos em fibras. Os nutrientes contidos são principalmente vitaminas A, C, E, K, B1, B2 e B2, bem como ferro, magnésio e cálcio. É sempre melhor comê-lo cru ou salteado e não em água para não correr o risco de diluir os nutrientes.
- Pimentas
As pimentas são ricas em vitaminas e minerais, mas baixas em calorias. Ajudam a queimar as calorias do corpo, enquanto a presente capsaicina permite aumentar a temperatura corporal e assim promover a perda de peso.
- Tomates
O tomate purifica o corpo, é rico em antioxidantes, bioflavonóides, vitaminas A, B, C, B3 e K, minerais como fósforo, cálcio, zinco, magnésio, potássio, sódio e manganês. Eles também têm poucas calorias (20 por 100 gramas). O suco de tomate é excelente para uma dieta e um aperitivo saudável.
- Funcho
Com apenas 9 calorias por 100 gramas, a erva-doce é um lanche crocante e saboroso, perfeito para acompanhar saladas. Contém muita vitamina C e cálcio e apenas 1% de açúcar. Comer erva-doce ajuda a reduzir o índice glicêmico dos alimentos ricos em açúcar ingeridos na mesma refeição. Com alto poder saciante, esse vegetal acalma o desejo tanto pelo doce quanto pelo salgado. Promove a purificação e regula o intestino, desinchando a barriga.
- Salsão
O aipo contém apenas 16 calorias por 100 gramas. Contém betaína, substância que ajuda a eliminar a gordura corporal, e é um antidepressivo. É muito digerível sendo 95% composto por água e, por isso, ajuda a purificar o corpo, eliminando toxinas e retenção hídrica. Tem efeito saciante, melhora a atividade renal, regula o colesterol e melhora a circulação.
Quer saber mais sobre vegetais para perder peso ? Agende seu treinamento nutricional gratuito com nossos nutricionistas. Eles fornecerão todas as informações nutricionais que você precisa.
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