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Entenda como tornar seus lanches mais saudáveis

novembro 19, 2012 - Bem estar, Nutrição, Saúde
Entenda como tornar seus lanches mais saudáveis
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Divulgação

Alimentos errados e fora de hora são um dos maiores problemas para quem tenta manter uma alimentação saudável. Mas o nutrólogo Mohamad Barakat explica que basta ter um pouco de cuidado na escolha dos lanches para manter a boa forma.

“É comum e até mesmo importante fazer algumas paradas para tomar um café ou um lanchinho rápido. Mas fundamental é escolher bem o que comer nessas horas”, ressalta.

O médico conta que o primeiro passo é esquecer as guloseimas, que possuem muitas calorias e poucos nutrientes. “Fique longe de doces ou produtos mais açucarados como biscoitos recheados, balas, bolinhos individuais com recheios”, isso porque esses produtos vão fornecer energia rápida para o organismo e aumentar a glicose (o açúcar sanguíneo) e a insulina (hormônio necessário para a entrada da glicose na célula).

Porém, logo depois eles caem também rapidamente, provocando um quadro de hipoglicemia que causa mal-estar e sonolência. Além disso, a insulina constantemente aumentada leva ao maior acúmulo de gordura abdominal.

Barakat conta que a melhor opção é escolher as frutas, pois têm frutose na medida certa e fibras alimentares que proporcionam sensação de saciedade. “As frutas secas como passas, ameixa, damasco, tâmaras e figos, também são excelentes alternativas, já que são ricas em minerais. Elas podem ser combinadas com as oleaginosas que são as amêndoas, castanha-do-Pará, nozes e macadâmias, ricas em gordura monoinsaturadas e proteínas, que ajudam na regulação dos níveis de glicose e colesterol”, recomenda.

Já para quem prefere os sanduíches, o especialista diz que a regra é ricar os “fast-food” da lista de opções e substituir por sanduíches mais naturais com recheio de frango, atum ou peito de peru, cenoura e alface no pão de forma ou integral.

Eles são mais nutritivos e normalmente contêm um teor consideravelmente menor de gordura. Outro ponto importante, lembra ele, é ingerir bastante líquido, preferencialmente água, para manter o organismo hidratado.
Por fim, Barakat adverte sobre o mau hábito de fazer esses lanches em frente ao computador. “Quando estamos em frente a ele, não prestamos atenção no que estamos comendo e a mastigação fica para segundo plano. Isso faz com que esse alimento chegue muitas vezes com um tamanho maior do que o ideal, causando aquela sensação de gases e estufamento, exigindo do organismo um trabalho maior”, finaliza.

Fonte: Vila Mulher

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