O primeiro ponto a ser destacado aqui é a extensão desses benefícios para além dos atletas de endurance. Todos nós podemos colher benefícios da alimentação baseada em plantas! Nos últimos anos, o número de pessoas cortando ou então reduzindo o consumo de carnes e derivados de origem animal está aumentando. Uma decisão que envolve muitas razões, incluindo preocupações com a saúde, exploração e bem-estar animal, sustentabilidade e mudanças climáticas. Recentemente, o documentário “Como viver até os 100 – o segredo das Blues Zones” demonstrou que as pessoas que vivem nas 5 regiões do mundo identificadas como tendo as maiores concentrações de centenários seguem uma dieta baseada principalmente em vegetais. Sim. Centenas de estudos apontam que vegetarianos têm vidas mais longas e menor risco de desenvolver doenças crônicas como: – cardiopatias – hipertensão arterial – diabetes tipo 2 – obesidade Os benefícios podem ser divididos entre aqueles ligados à performance esportiva, como nos esportes de endurance, mas também ao processo de emagrecimento.
Pensando em performance, a variedade de nutrientes antioxidantes, fitoquímicos, vitaminas e minerais garantem recuperação rápida e eficiente. Ainda, o maior consumo de boas fontes de carboidrato, extraídos da própria matriz alimentar e não de suplementos ou açúcares, também tem grande colaboração, pois sabemos que eles são reis quando falamos em performance.
Já quanto ao emagrecimento, o padrão alimentar plant-based conta com maior volume de alimentos, mais fibras e baixa densidade nutricional, o que gera mais saciedade e modula a microbiota intestinal. É aquele pratão mesmo, caprichado, que possui muito volume e poucas calorias.
Ok, mas e a proteína? Sabemos que essa pergunta vem. Em geral nós superestimamos a quantidade necessária de proteína. É mais comum encontrarmos excessos no seu consumo, principalmente com carnes bovinas e alto teor de gordura saturada, que falta.
Tranquilamente é possível alcançar a quantidade necessária de proteína através de fontes vegetais como leguminosas (feijões, grão de bico, lentilha, ervilha), derivados de soja como tofu e proteína texturizada de soja (sempre orgânicos) e os legumes. Sim, plantas têm proteína! Para os vegetarianos também podemos contar com ovos e laticínios.
Refeições distribuídas ao longo do dia com uma média de 20-30g de proteína costumam, em geral, alcançar a meta diária de ingestão desse macronutriente.
Vamos a um exemplo prático:
– 1 prato com 380g total, sendo 150g de tofu + 100g de feijão + 50g de milho cozido + 80g de arroz integral = são 320kcal e 20g de proteína.
– 1 prato com 110g total, sendo em sua totalidade 110g de carne moída (4 colheres de sopa cheias) = as mesmas 320kcal e 26g de proteína.
Qual refeição lhe parece mais rica em nutrientes, equilibrada e promove mais saciedade?
Por onde começar? Quem sabe sendo um flexitariano, aqueles que optam por consumir principalmente alimentos vegetarianos, mas consomem carne ocasionalmente.
Podemos dizer que os dias de luta para atletas vegetarianos e veganos estão ficando para trás ou, ao menos, mais fáceis. Hoje socialmente não precisamos mais de tantos pedidos de desculpa ou recusas de convite. Ainda, as opções em restaurantes e mercados são muito maiores.
Vamos juntos nesse processo? Entre em contato com a equipe de nutricionistas do Meu Doc e alie performance à saúde!
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Data from the DVSA shows that the age of people passing their driving
test has risen.
The latest figures available in July 2023 show the number of provisional
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This notion is mirrored in one other concept, one posed earlier than the Peter Principle by the English historian C. Northcote Parkinson in the Economist magazine in 1955.
She and her husband Dr.
A lot of the common stock patrons started to stroll away from the share markets, but few people who find themselves intelligent purchased the shares which were at an unbelievable lower worth.
The strong development of emerging market economies (EMEs, corresponding to Brazil, Russia, India, and China), beginning within the 1990s, “propelled commodity markets right into a supercycle”.
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One of the bets that are always better is making ETF investments.
This page was final edited on 30 August 2024, at 03:35 (UTC).
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If your firm has any type of store front where potential customers or clients might visit, hanging a banner informing the public about the functions of your company or any special promotions you have going on can be a great way to create traffic to your business.
How to decide whether real estate investment in new overseas markets like Slovenia is riskier or safer than an investment in native California?
James Hartley introduced the Rolled Plate method in 1847.
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Darth Andeddu is a more necessary determine within the Legends continuity, where he’s one in all the primary known Sith Lords to have lived, as he preceded the creation of the “Darth” title.
George Lucas acknowledged that the Jedi, Sith, and other Power ideas have been inspired by many sources.
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A wake will be held from 7 to 9 p.m.
The board represents the shareholders and different stakeholders (those who have a vested curiosity in the company).
Storer, who had left Wilbur Thursday, was on his strategy to get a load of coal at Cle Elum.
If the security is in the form of bonds, an interest is received where as if the security is stocks, dividends are received.
Of the 13,320 households, 29.1 had kids underneath the age of 18 living in them, 41.2 had been married couples dwelling collectively, 17.0 had a female householder with no husband current, and 36.7 were not households.
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Remarks: Game 6 ended with equal material, however Karpov couldn’t defend against the onslaught on his king’s position.
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Reduce out a pie-formed piece from circle, and hold cut edges together to kind a cone.
This revenue tax that necessitated the BIR was brief-lived, nonetheless.
Hitzacker is a city in the Lüchow-Dannenberg district of Decrease Saxony, Germany.
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