OS 10 MANDAMENTOS PARA UMA ALIMENTAÇÃO SAUDÁVEL
OS 10 MANDAMENTOS PARA UMA ALIMENTAÇÃO SAUDÁVEL
CONHEÇA OS 10 MANDAMENTOS PARA UMA ALIMENTAÇÃO SAUDÁVEL
Ter uma alimentação saudável é garantir que nosso corpo receba todos os nutrientes de que necessita por meio da ingestão de alimentos de qualidade.
A alimentação saudável está muito mais relacionada com a variedade e qualidade do que é ingerido do que com a quantidade, tudo e um equilíbrio. As nossas refeições devem obedecer às necessidades do nosso organismo, contendo todos os nutrientes necessários, tais como vitaminas, minerais, proteínas, lipídios e carboidratos.
OS 10 MANDAMENTOS PARA UMA ALIMENTAÇÃO SAUDÁVEL
Para ajudar as pessoas a terem uma dieta equilibrada, o Ministério da Saúde criou os 10 mandamentos da alimentação saudável. O Guia Alimentar para a População Brasileira, elaborado pelo Ministério da Saúde, apresenta 10 passos simples para ter uma alimentação saudável. Confira os passos a seguir, e adote hoje mesmo hábitos no seu dia a dia:
1- Faça pelo menos três refeições (café da manhã, almoço e jantar) e dois lanches saudáveis por dia. Não pule as refeições.
Isso evita longos períodos em jejum. O melhor é comer mais vezes por dia, mas em menores quantidades (aumentar a frequência e diminuir o volume). Quem fica muitas horas sem se alimentar acaba sentindo bastante fome e comendo exageradamente — o mesmo acontece com quem não tem hora certa para comer ou “pula” uma das refeições.
2 – Dê preferência a carboidratos integrais
Inclua diariamente seis porções do grupo de cereais (arroz, milho, trigo, pães e massas), tubérculos e raízes (como batata e mandioca) nas refeições. Dê preferência aos grãos integrais e aos alimentos na sua forma mais natural. Uma porção equivale a 1 pão francês integral ou 2 fatias de pão de forma integral ou 4 colheres de sopa de arroz.
OS 10 MANDAMENTOS PARA UMA ALIMENTAÇÃO SAUDÁVEL
3 – Coma diariamente pelo menos três porções de legumes e verduras como parte das refeições e três porções ou mais de frutas nas sobremesas e lanches.
Por serem alimentos ricos em vitaminas, minerais e fibras o que ajudará muito no funcionamento do seu intestino.
OS 10 MANDAMENTOS PARA UMA ALIMENTAÇÃO SAUDÁVEL
4 – Coma feijão com arroz todos os dias ou, pelo menos, cinco vezes por semana. Esse prato brasileiro é uma combinação completa de proteínas e bom para a saúde.
Para cada 2 colheres de arroz, comer 1 de feijão. Esses dois alimentos se complementam, principalmente no que diz respeito às proteínas (a proteína que falta em um, tem no outro e vice versa). O hábito bem brasileiro de comer arroz com feijão tem sido bastante recomendado!
5 – Consuma diariamente três porções de leite e derivados e uma porção de carnes, aves, peixes ou ovos.
Retirar a gordura aparente das carnes e a pele das aves antes da preparação torna esses alimentos mais saudáveis!
Leite e derivados são as principais fontes de cálcio na alimentação. Carnes, aves, peixes e ovos fazem parte de uma alimentação nutritiva e contribuem para a saúde e para o 20 crescimento saudável. Todos são fontes de proteínas, vitaminas e minerais.
OS 10 MANDAMENTOS PARA UMA ALIMENTAÇÃO SAUDÁVEL
6 – Escolha sempre gorduras boas!
Consuma, no máximo, uma porção por dia de óleos vegetais, azeite, manteiga ou margarina. Fique atento aos rótulos dos alimentos e escolha aqueles com menores quantidades de gorduras trans.
7 – Evite refrigerantes e sucos industrializados, bolos, biscoitos doces e recheados, sobremesas doces e outras guloseimas como regra da alimentação.
Consuma no máximo uma porção do grupo dos açúcares e doces por dia. Diminua o consumo de refrigerantes e de sucos industrializados, dê preferência a sucos de frutas naturais. Comer exageradamente esses alimentos facilita o surgimento de doenças como a obesidade, diabetes e doenças do coração, entre outras.
8 – Tome cuidado com a quantidade de sal!
Diminua a quantidade de sal na comida e retire o saleiro da mesa. Evite consumir alimentos industrializados com muito sal (sódio) como hambúrguer, charque, salsicha, linguiça, presunto, salgadinhos, conservas de vegetais, sopas, molhos e temperos prontos.
A quantidade de sal por dia deve ser, no máximo, uma colher de chá rasa, por pessoa, distribuída em todas as refeições.
9 – Hidrate-se!
OS 10 MANDAMENTOS PARA UMA ALIMENTAÇÃO SAUDÁVEL
A água é muito importante para o bom funcionamento do organismo das pessoas em todas as idades. O intestino funciona melhor, a boca se mantém úmida e o corpo hidratado.
Para o cálculo exato da quantidade diária de água que você deve ingerir em um dia usa-se essa fórmula: 35ml x Peso (kg)
10 – Pratique exercícios físicos!
Torne sua vida mais saudável. Pratique pelo menos 30 minutos de atividade física todos os dias e evite as bebidas alcoólicas e o fumo. Mantenha o peso dentro de limites saudáveis.
OS 10 MANDAMENTOS PARA UMA ALIMENTAÇÃO SAUDÁVEL
Você não precisa ficar várias horas se exercitando e suando sem parar. “Pegar pesado” é para atletas. Cada um deve procurar uma atividade que lhe agrade, convidar um amigo para se sentir incentivado e buscar a orientação de um professor de Educação Física. O que não pode é ficar parado!
Referencia: Ministério da Saúde. Guia alimentar como ter uma alimentação saudável. Disponível em:<http://bvsms.saude.gov.br/bvs/publicacoes/guia_alimentar_alimentacao_saudavel.pdf >.
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