DIETA À BASE DE PLANTAS PARA O VERÃO
Uma dieta baseada em vegetais exclui todos os tipos de carne e produtos resultantes do seu processamento industrial. O que comer se você é vegetariano e como ter uma alimentação balanceada e saudável? Cada vez mais pessoas optam por se tornar vegetarianas, mas a confusão e a desinformação ainda reinam em torno do assunto.
Na ProLon queremos dar-lhe algumas dicas úteis para seguir uma alimentação vegetal de forma saudável e equilibrada, sem correr riscos, principalmente agora que chegou o verão e as temperaturas estão mais altas.
Dieta vegetal: diferentes modelos
No que diz respeito à alimentação vegetal, é possível referir alguns modelos específicos, que são também os mais difundidos e estudados.
- Modelo ovo-lacto-vegetariano (LOV). Esta dieta exclui todos os tipos de carne, mas inclui seus derivados, como leite, ovos, mel;
- Modelo vegano (VEG), que é um modelo vegetal que exclui todos os tipos de carne e também seus derivados;
- Dieta semi-vegetariana. Esta é uma dieta em que carne e/ou outros alimentos de origem animal são consumidos ocasionalmente, ou em que se espera que seja consumido peixe, mas não outros tipos de carne.
A mudança para uma dieta baseada em vegetais pode ocorrer de forma radical, sem causar repercussões imediatas. Uma dieta baseada em vegetais não leva a deficiências nutricionais no curto prazo, principalmente se estivermos falando de uma dieta ovo-lacto-vegetariana. No entanto, podem ocorrer riscos a longo prazo se não prestarmos atenção suficiente à substituição de alimentos.
ProLon é um programa dietético de 5 dias feito principalmente com ingredientes vegetais. Se você quiser aproveitar os benefícios do jejum, experimente a Dieta que imita o jejum . Compre já o seu ProLon.
Prós e contras de uma dieta baseada em vegetais
Por ser uma dieta animal com baixo teor de gordura, apresenta baixo risco cardiovascular e é rica em polifenóis e antioxidantes, se você escolher frutas e vegetais frescos e da estação. Com efeito, estes nutrientes são essenciais para neutralizar a ação dos radicais livres e combater o envelhecimento celular. Até as fibras estão presentes em abundância e isso ajuda a manter o intestino saudável e a sentir-se mais saciado.
Quanto aos contras de uma dieta vegetal, eles são representados pelo risco de alguma deficiência nutricional e pelo aparecimento de distúrbios gastrointestinais (inchaço, síndrome do intestino irritável) relacionados à tentativa de compensar eventuais déficits. Ao não comer carne e peixe, você deve necessariamente aumentar as porções de alimentos que contenham proteínas, cálcio e ferro.
O que comer em uma dieta baseada em vegetais?
É importante atentar para a ingestão de proteínas e vitaminas (em especial a vitamina B12, presente apenas em alimentos de origem animal) e alguns minerais como ferro, zinco e selênio. Legumes como espinafre e radicchio, fontes de ferro, e depois leite, ovos e queijo, fontes de vitamina B12, cálcio, zinco e selênio.
O ferro também é encontrado em morangos, repolhos e couve-flor, legumes, chicória, nozes e salsa. As frutas cítricas e o kiwi, graças ao alto teor de vitamina C, tornam este mineral mais biodisponível se combinados com alimentos que o contenham.
É mais difícil substituir peixes com ômega 3 . Encontram-se abundantemente nos frutos secos, cujo teor calórico é, no entanto, demasiado elevado para garantir um fornecimento adequado destes nutrientes sem risco de ganho de peso.
Cereais e leguminosas desempenham uma ação sinérgica se consumidos em conjunto. As proteínas vegetais, em comparação com as proteínas animais, carecem de alguns aminoácidos essenciais. Estes são responsáveis por tantas funções fundamentais do organismo e o nosso corpo não é capaz de produzi-los sozinho, mas deve obtê-los através da nutrição. Por exemplo, as leguminosas não contêm o aminoácido metionina, encontrado nos cereais. Os cereais carecem de outro aminoácido, a lisina, que está presente nas leguminosas. Por este motivo, a combinação de leguminosas e cereais permite garantir todo o espectro de aminoácidos necessários para se sentir bem.
Alimentos à base de plantas no verão
O verão é a época ideal para uma alimentação baseada em vegetais, dada a abundância de frutas e vegetais da época no mercado. Os alimentos de verão são ricos em vitaminas A e C que promovem a elasticidade da pele e até o bronzeado.
No verão é hora das saladas, e preparar uma salada mista é ideal para enfrentar o dia com a quantidade certa de vitaminas. Às saladas tradicionais também pode adicionar frutos secos, para completar o prato, mantendo-o válido para uma dieta emagrecedora e à base de vegetais. Existem muitas receitas para preparar com vegetais de verão, como berinjela, abobrinha, pimentão, pepino, feijão verde e tomate. Outros excelentes alimentos vegetais também são endívias, acelga e chicória. Além disso, damos luz verde a frutas frescas como melancia, melão, pêssego e damasco.
Quer mais informações nutricionais sobre uma dieta baseada em vegetais? Selecione a data e horário de sua preferência e entre em contato com nossos nutricionistas experientes .
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