Aveia: 12 Benefícios, Propriedades, Como comer, Será que Engorda?
A aveia é um alimento muito comum em refeições, especialmente nos cafés da manhã. Será que isto é algo positivo? Quais serão, de fato, os benefícios que ela traz e a que propósitos serve no organismo?
Na verdade, como veremos, a aveia é indicada para o combate e a prevenção de uma série de doenças e de males. Dentro disso, por exemplo, faz bem para o sistema cardiovascular e para o intestino.
Índice – Informações que você encontrará nesse artigo:
O que é Aveia
Poucos sabem, mas existem diferentes propósitos no cultivo da aveia. A título de curiosidade, a porcentagem a qual se destina ao consumo humano é de apenas 18%. O restante é para alimentação animal (78%) e para uso em produções industriais (4%).
Esta planta não exige temperaturas muito altas nem muito baixas para o seu cultivo. Até mesmo por isto, é plantada de preferência em regiões em que o clima é temperado.
Além disso, o fato de aguentar muito mais a água, as chuvas e, por conseguinte, a umidade, quando comparada a outros cereais também possui um caráter de maior adaptação.
Por isto mesmo, pode ser encontrada em mais regiões do que o centeio, por exemplo.
Hoje em dia, o Brasil é o maior produtor da América Latina, fato que contribuiu também para a popularização da aveia no país.
No entanto, isto é relativamente novo, uma vez que a planta foi introduzida em solo brasileiro apenas a partir da década de 1970.
Propriedades e Tabela Nutricional
A aveia é repleta de nutrientes os quais trazem inúmeros benefícios à saúde. São minerais e vitaminas diversos, como veremos, que influenciam diretamente nos benefícios deste alimento.
Iniciamos, porém, pelos macronutrientes. Uma porção de 100g de aveia contém:
4. Combate a diabetes
Como dissemos, a aveia possui baixo índice glicêmico (58 IG e 6,4 de carga glicêmica para 117g de aveia). Na prática, o que isto significa é que demora mais para ser transformado em energia no corpo. Para quem sofre com diabetes isto é bom, uma vez que evita picos de glicose (energia) e insulina no sangue.
5. Promove a regeneração muscular
Quem pratica exercícios físicos com frequência como a musculação, certamente deseja uma boa recuperação dos músculos. Este alimento fornece isto, preparando para as próximas atividades e facilitando o ganho de massa muscular.
6. Fortalece os tecidos ósseos
Os ossos e os dentes são fortalecidos a partir de minerais como o cálcio e o fósforo. A aveia é fonte deles, bem como de outros.
7. Auxilia a função renal
A abundância em fósforo na aveia é boa para a proteção dos rins. Este mineral estimula o bom funcionamento do órgão e é necessário no organismo.
8. Tem efeito anti-inflamatório
Os nutrientes deste alimento fornecem uma boa quantidade de propriedades anti-inflamatórias. Na prática, pode auxiliar a reduzir dores, em particular as musculares.
9. Promove o bem-estar
Todos estes nutrientes os quais a aveia possui são importantes de algum modo no bem-estar. Somente o potássio, por exemplo, pode combater a ansiedade e o estresse, visto que controla os níveis de cortisol e de adrenalina.
10. Melhora o funcionamento cerebral
Outra vantagem do consumo deste alimento é a melhora em fatores como a concentração e a memória. Com isto, auxilia na prevenção de doenças como a demência ou o mal de Alzheimer.
11. Estimula o sistema imunológico
O corpo se defende de agentes infecciosos a partir das suas células de defesa. Elas são produzidas e ficam na corrente sanguínea, protegendo o corpo. A presença de vitaminas do complexo B é importante para que isto potencialize os efeitos desta defesa.
12. Deixa a pele bonita e bem cuidada
No caso da pele, a aveia atua de duas formas. A primeira, é na questão da saúde, evitando doenças como as dermatites. A segunda, é que mantém os tecidos dela renovados, dando uma aparência mais jovem.
Efeitos colaterais:
Ufa! Quantos benefícios, hein? Contudo, mesmo com tantos atrativos, especialistas alertam que é necessário cautela na quantidade consumida. Em excesso no organismo o cereal pode trazer alguns efeitos colaterais, como a sensação de ventre inchado, desconforto abdominal e gases.
Aveia engorda?
Aveia não engorda se consumida com moderação. Apesar de ser rica em carboidratos, como explicamos agora pouco, ela provoca saciedade e pode inclusive ajudar a emagrecer e deve estar em dietas de quem pretende perder algumas gordurinhas.
Um pouco mais abaixo nesse artigo, nós explicamos seu consumo recomendado. Caso ainda tenha dúvida, se aveia engorda ou emagrece de verdade, leia esse artigo:
Como consumir
Conforme já foi exposto acima, a aveia é comercializada de diversas formas. Existe a farinha, a variante em flocos, o farelo e, por fim, o leite de aveia. Cada um pode ser utilizado em pratos distintos, conforme a preferência de cada um.
No entanto, podem ser feitas algumas sugestões. É bastante comum que este alimento seja utilizado na produção de bolos e cookies, por exemplo.
Além disso, ela pode ser colocada em sucos e vitaminas ou até mesmo comida junto com frutas.
Nutricionistas indicam que o ideal, porém, é consumi-la com líquidos. Isto por causa do teor de fibras da aveia, que é elevado.
Assim, mesmo que consuma num alimento sólido (como um bolo), não deixe de beber água em seguida.
Temos um artigo feito para você com várias tipos de receitas com aveia, e o melhor, são todas receitas fitness, veja a seguir:
Leia também:
+ Os diferentes tipos de aveia e qual é a melhor opção
+ 11 Receitas com Aveia, deliciosas e saudáveis!
Quantidade recomendada
Assim como qualquer outro alimento, há uma quantidade estabelecida que é recomendada do consumo da aveia. Ela garante os benefícios os quais citamos, sem trazer danos à saúde.
De acordo com os estudos científicos mais recentes, esta quantidade recomendada está na casa das 30g. Isto significa que é o equivalente a cerca de três colheres de sopa.
Essas três colheres de sopa de aveia por dia garantem mais energia e vitalidade, sendo uma excelente dica para ter mais disposição antes dos treinos.
Consumir de 40 minutos a 1 hora antes dos treinos.
Claro que essa quantidade pode variar de acordo com cada pessoa e seus objetivos. Na dúvida, consulte um nutricionista.
Mingau de aveia com Whey Protein
MINGAU DE AVEIA COM WHEY PROTEIN – RECEITA PROTEICA!Watch this video on YouTube
Ingredientes:
Modo de preparo:
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