ACESSE A PALESTRA: 9 MITOS DO EMAGRECIMENTO.


Os mitos que estão te engordando e você nem imagina 

5 regras da alimentação para eliminar a gordura abdominal!

5 REGRAS DA ALIMENTAÇÃO PARA ELIMINAR A GORDURA ABDOMINAL

A grande maioria das pessoas que buscam o emagrecimento a qualquer preço, no final acabam se frustrando. Além de não conseguirem atingir o desejado, podem degradar o bem mais precioso, a saúde.

Não sou nutricionista sou profissional de educação física! Procure um nutricionista para te dar maior suporte.

Por que estou falando isso?

Na verdade, quero dizer que não adianta procurar formas milagrosas do tipo “perca cinco quilos em uma semana” ou aplicações caríssimas que esgotam toda suas economias.

O recado é: Milagre não existe quando falamos em perder gordurinhas abdominais. Pare de se iludir e coloque a mão na massa, cuide da sua saúde.

Agora você esta pronto para absorver as informações que vai encontrar logo abaixo.

 

GORDURA ABDOMINAL 

Médicos são unânimes em afirmar que a gordura abdominal, conhecida como “barriga de chopp”, é a que representa maiores riscos à saúde, principalmente ao coração. Isso porque a gordura localizada no abdômen é considerada um alto fator de risco para diversas doenças, principalmente se associada a outros fatores, como alta taxa de triglicerídeos, baixos níveis de bom colesterol (HDL), pressão alta, síndrome metabólica, trombose, resistência à ação da insulina e consequente elevação dos níveis glicêmicos, ou seja, diabetes.

Um dos principais fatores de risco para doenças cardiovasculares!

É importante explicar que existem dois tipos de gordura abdominal: a subcutânea, localizada a frente dos músculos abdominais, e a visceral, que se acumula entre as alças intestinais e órgãos internos como o fígado. Ambas trazem malefícios à saúde, mas as pesquisas comprovam que a visceral é a mais perigosa, sendo considerada um dos principais fatores de risco para doenças cardiovasculares como o infarto do miocárdio e o acidente vascular cerebral (AVC).

O excesso de gorduras circulantes promove o espessamento das artérias do coração, formando placas de ateroma que podem se soltar e entupir os vasos sanguíneos. O excesso de gordura abdominal visceral também favorece o aparecimento de alguns tipos de câncer, como os de mama, útero, cólon, intestino grosso e rins.

Como saber se você já está na zona de risco?

É simples verificar se a sua gordura abdominal já está colocando você na zona de risco com probabilidade de desenvolver alguma doença cardiovascular. Basta medir a circunferência da sua cintura com uma fita métrica na altura do umbigo. A medição deve ser realizada com o tórax sem roupa. O abdômen deve estar relaxado e expirando, e não vale prender a respiração, hein?

O ideal é que não ultrapasse 88 cm nas mulheres e 102 cm no caso dos homens. Caso exceda, é preciso ficar alerta e buscar a redução da gordura abdominal com uma rotina de exercícios e uma alimentação balanceada.

Observação: O Método citado acima não é o único parâmetro para saber se está ou não em zona de risco. Existem outros fatores muitíssimo importantes para levarmos em consideração.

COMO SAIR DA ZONA DE RISCO?

5 – Regras de a ALIMENTAÇÃO para torrar a gordura abdominal

Regra #1 – Coma proteína em todas as refeições

Um dos maiores erros que as pessoas cometem nas refeições é não adicionar proteína. Existem pessoas que não ingerem proteína durante o dia todo!

Se estiver lendo esse artigo até aqui, provavelmente o seu objetivo é ficar em forma e perder gordura, definitivamente. Portanto, deve incorporar uma pequena porção de proteína em todas as refeições, inclusive nos lanches entre as refeições. A proteína é a base para o metabolismo mais acelerado, equilíbrio hormonal e regeneração celular.

O consumo adequado ajuda a inibir o aumento do cortisol, tido como o hormônio do estresse. Esse, quando permanecendo em alta concentração no corpo, pode ser um vilão para o acúmulo de gordura, principalmente na região do abdômen.

Regra #2 – Consuma gordura boa para perder gordura corporal

Basicamente, existem três tipos de gorduras nos alimentos: saturadas, monoinsaturadas e poli-insaturadas.

Gorduras Ruins

Saturadas: Derivada dos produtos de origem animal, encontrada principalmente em carnes, pele de aves, creme de leite, manteiga, iogurte, azeite de dendê e bacon. Considerada uma gordura prejudicial para o organismo, pelo fato de aumentar o colesterol (LDL), podendo causar problemas cardiovasculares.

Gorduras trans: É um tipo específico de gordura formada por um processo de hidrogenação natural ou industrial. Estão presentes em grande parte dos alimentos industrializados. Aumenta o colesterol (LDL) e ainda por cima diminui o (HDL), que é o chamado “colesterol bom”.

Gorduras Boas

Insaturadas (mono e poli): Têm origem principalmente em vegetal, mas estão em alguns peixes também. São encontradas em azeite de oliva, óleo de milho e canola, castanha do Pará, amêndoa, salmão, sementes de linhaça, abacate e outros. Ela contribui para que o colesterol (LDL) diminua no organismo, mas se consumida com exagero poderá causar doenças coronarianas.

Poli-insaturadas: Rica em ácidos graxos essenciais, o Ômega 3 e Ômega 6. São substâncias que não são produzidas pelo organismo, mas devem ser consumidas diariamente. Auxiliam na redução e controle dos níveis de colesterol no sangue. Porém, elas têm um ponto negativo: reduzem tanto o colesterol (LDL) quanto o (HDL).

Monoinsaturadas: No combate à gordurinha abdominal, as gorduras monoinsaturadas se mostram mais benéficas do que as poli-insaturadas, pelo fato de que reduzem apenas os níveis de colesterol (LDL) no sangue, enquanto estimulam o aumento dos níveis do colesterol (HDL).

Regra #3 – Troque o carboidrato simples pelos complexos

Existem basicamente dois tipos de carboidratos em nossa cadeia alimentar:

Os carboidratos simples: são aqueles com estrutura química molecular de tamanho reduzido. Fazem parte deste grupo os monossacarídeos (glicose, frutose e galactose), os dissacarídeos (sacarose, lactose e maltose) e os oligossacarídeos (rafinose, estraquiose, frutooligossacarídeo etc). Esse tipo carboidrato são digeridos e absorvidos rapidamente, produzindo um aumento súbito da taxa de glicose no sangue (glicemia).

Exemplo de alguns alimentos que contêm carboidratos simples: açúcar refinado, arroz branco, bolos e outros doces, compotas, geleias, mel, pão francês, refrigerantes…

Carboidratos complexos: correspondem àqueles com estrutura química maior, mais complexa, como os polissacarídeos (amido, celulose). Devido ao tamanho de sua molécula, são digeridos e absorvidos lentamente, ocasionando aumento pequeno e gradual da glicemia. Isso se da também pela alta concentração de fibras alimentares.

A ingestão controlada desse tipo de carboidrato, erá  fornecer micronutrientes (vitaminas e minerais) necessários para obtenção de energia corporal. E consequentemente, metabolismo mais acelerado, controle da glicemia e maior capitação das gorduras, impedindo-as de serem absorvidas totalmente pelo organismo.

Exemplo de alguns alimentos que contêm carboidratos complexos: alimentos integrais, arroz integral, bananas não muito maduras, grão de bico, lentilhas, quinoa, batata doce, legumes e verduras…

Obs :você só precisa escolher os carboidratos certos e a quantidade certa, e consumi-los em horários adequados, para perder muitos quilos e mantê-los.

Regra #4 – Esqueça as comidas processadas!

Alimentos processados são aqueles que não podem ser obtidos através da natureza, ou seja, alimentos industrializados produzidos pelo homem.

Esse tipo de alimento é um dos grandes culpados pela obesidade mundial. Hoje em dia, com a correria do trabalho e o acúmulo de tarefas, as pessoas preferem comer fora de casa. Mas ao invés de buscarem alimentos saudáveis, optam pela praticidade e comodidade, e os alimentos processados acabam ganhado a batalha.

Mais uma observação: Se você que está lendo esse artigo não tomar uma providência sobre o assunto, talvez não venha a sofrer muito com as consequências que esse tipo de alimento venha causar. Mas pode ter certeza que seus filhos irão. Basta olhar para o lado que irá ver crianças a todo tempo mergulhando no mundo dos alimentos industrializados.

A escolha é sua!

 Regra #5 – Elimine todo açúcar 

Não é surpresa para ninguém que o açúcar é o vilão da obesidade e das doenças metabólicas. Do mais natureba – o mascavo – até o suco de fruta ou o famigerado xarope de milho, o açúcar está por trás de doenças cardíacas, diabetes e câncer. O que talvez você não saiba é que essa coisinha maldita é extremamente viciante, e causa sensações de prazer e abstinência no corpo igual a maioria da drogas.

Robert Lustig, endocrinologista pediátrico, professor da prestigiada Universidade da Califórnia em San Francisco (UCSF), especializado no tratamento da obesidade infantil, afirma que o açúcar é uma toxina que deveria ser regulada da mesma forma que o álcool e o tabaco.

Confira um trecho de sua entrevista para a Folha de S. Paulo.

Folha – O senhor defende que as pessoas eliminem totalmente o açúcar da dieta?

Robert Lustig – Não, eu não sou um “food nazi”. Eu como açúcar, mas muito pouco. Nosso corpo tem uma capacidade muito limitada para metabolizar o açúcar e nós vivemos muito acima dela. Não precisamos de frutose para viver. Nosso corpo ficaria muito bem sem nenhuma frutose [açúcar refinado, a sacarose é composta de 50% de frutose e 50% de glicose].

Qual é o máximo de frutose que deveríamos ingerir?

Robert Lustig – Não temos certeza. Mas uma estimativa é 50 g por dia. Meus estudos mostram as similaridades entre frutose e álcool. Eles são metabolizados da mesma forma, no fígado. E nós sabemos qual é o limite de toxicidade para o álcool: 50 g. A epidemia de obesidade começou quando o consumo de frutose ultrapassou os 50 g por dia [ou 100 g de açúcar, o mesmo que duas latas e meia de refrigerante].

Robert Lustig – A  Associação Cardiológica Americana publicou uma orientação, em agosto de 2009, da qual eu sou coautor, dizendo que o consumo atual de açúcar nos EUA é de 22 colheres de chá por dia. Deveríamos reduzir isso para nove colheres no caso de homens e seis no caso de mulheres.

Observação: Não quer dizer que o alimento que contém açúcar não pode ser ingerido, ou alimentos ricos em gorduras boas podem ser consumidos à vontade. Tudo é uma questão de bom senso, controle e conhecimento. Por isso tento trazer o máximo de informação possível, pois assim você pode fazer o seu próprio controle.

Espero que estas informações tenham sido úteis. Ficarei feliz se puder compartilhá-las para inspirar outras pessoas também!

ACESSE A PALESTRA: 9 MITOS DO EMAGRECIMENTO.


Os mitos que estão te engordando e você nem imagina 

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