{"id":109000,"date":"2021-05-15T23:03:19","date_gmt":"2021-05-15T22:03:19","guid":{"rendered":"https:\/\/veganuary.com\/?p=109000"},"modified":"2025-08-14T14:04:50","modified_gmt":"2025-08-14T13:04:50","slug":"de-onde-os-veganos-tiram-o-omega-3","status":"publish","type":"post","link":"https:\/\/veganuary.com\/pt-br\/de-onde-os-veganos-tiram-o-omega-3\/","title":{"rendered":"De onde os veganos tiram o \u00d4mega 3?"},"content":{"rendered":"\n

O \u00d4mega 3 desempenha um papel importante na sa\u00fade e no funcionamento de todas as c\u00e9lulas do seu corpo, \u00e9 por isso que tem sido estudado t\u00e3o extensivamente e aparece t\u00e3o regularmente na imprensa.<\/p>\n\n\n\n

Se voc\u00ea deseja melhorar coisas como seu peso, a sa\u00fade da sua pele, seus n\u00edveis de energia e humor, ou apenas se manter saud\u00e1vel por mais tempo, certificar-se de que voc\u00ea tem \u00f4mega 3 suficiente em sua alimenta\u00e7\u00e3o \u00e9 o melhor ponto para come\u00e7ar .<\/p>\n\n\n\n

Como os veganos garantem que est\u00e3o recebendo o suficiente ent\u00e3o?<\/h3>\n\n\n\n

Em primeiro lugar, \u00e9 importante notar que obter \u00f4mega 3 suficiente envolve um pouco mais do que apenas comer mais alimentos que o contenham. O \u00f4mega 3 \u00e9 dividido pelo corpo em dois tipos de \u00e1cidos graxos chamados EPA e DHA – essas s\u00e3o as verdadeiras estrelas dos benef\u00edcios para a sa\u00fade. E, uma vez que n\u00e3o existem fontes diet\u00e9ticas de EPA e DHA dispon\u00edveis para os veganos al\u00e9m dos vegetais do mar, eles devem confiar na capacidade natural do corpo para convert\u00ea-los.<\/p>\n\n\n\n

Em segundo lugar, a pesquisa sugere que a convers\u00e3o de \u00f4mega 3 em EPA e DHA parece ser bloqueada pelo \u00f4mega 6, que \u00e9 encontrado em maiores quantidades em produtos de trigo, alimentos integrais e \u00f3leos vegetais. Uma vez que a dieta ocidental \u00e9 amplamente baseada em produtos como p\u00e3o e massa, torna o processo de cria\u00e7\u00e3o de DHA e EPA suficientes muito mais dif\u00edcil – especialmente se voc\u00ea n\u00e3o estiver comendo alimentos como peixes oleosos. A pesquisa, portanto, sugere que a propor\u00e7\u00e3o da dieta de \u00f4mega 6 deve ser mantida o mais baixa poss\u00edvel, ao mesmo tempo em que se enfatiza os alimentos ricos em \u00f4mega 3.<\/p>\n\n\n\n

No entanto, como o \u00f3mega-3 n\u00e3o est\u00e1 dispon\u00edvel em quantidades suficientes a partir de alimentos vegetais, os veganos devem tom\u00e1-lo como suplemento. Procure uma marca feita com EPA e DHA de microalgas.<\/p>\n\n\n

\n
\"\"<\/figure>\n<\/div>\n\n\n

Em termos pr\u00e1ticos, uma vez que o \u00fanico alimento contendo EPA e DHA s\u00e3o as algas marinhas, recomendamos suplementos de alta qualidade, al\u00e9m de enfatizar fontes balanceadas de \u00f4mega 3 e 6 de alimentos como:<\/p>\n\n\n\n

    \n
  • Nozes e sementes – sementes de linho e chia s\u00e3o \u00f3timos suplementos para smoothies e s\u00e3o coberturas saud\u00e1veis para seu mingau.<\/li>\n\n\n\n
  • Verduras do mar – A espirulina tamb\u00e9m funciona bem em smoothies e wakame \u00e9 uma adi\u00e7\u00e3o saborosa para salgados.<\/li>\n\n\n\n
  • Feij\u00e3o germinado – o feij\u00e3o \u00e9 excelente fonte e \u00e9 uma adi\u00e7\u00e3o crocante ador\u00e1vel \u00e0s saladas quando germinados.<\/li>\n\n\n\n
  • Ab\u00f3bora – a sopa ou pur\u00ea de ab\u00f3bora assada n\u00e3o \u00e9 apenas saborosa, mas tamb\u00e9m uma fonte vegana surpreendentemente boa de \u00f4mega 3.<\/li>\n\n\n\n
  • Vegetais com folhas verdes escuras e cruc\u00edferas – couve, repolho, br\u00f3colis e espinafre devem figurar idealmente em pratos de almo\u00e7o e jantar.<\/li>\n\n\n\n
  • Frutas vermelhas – Outro bom ingrediente para smoothies e uma saborosa cobertura de caf\u00e9 da manh\u00e3. O mirtilo \u00e9 a fonte mais rica em \u00f4mega 3.<\/li>\n<\/ul>\n\n\n\n
    \"\"<\/figure>\n\n\n\n

    Fiona Campbell<\/strong> <\/p>\n\n\n\n

    Fiona \u00e9 uma Naturopata e Nutricionista, comprometida em desvendar o mist\u00e9rio de uma alimenta\u00e7\u00e3o saud\u00e1vel e permanecer jovem e em forma por mais tempo. Apresentadora de TV \/ r\u00e1dio e redatora de sa\u00fade, Fiona tem aprendido e trabalhado na \u00e1rea da sa\u00fade desde seu primeiro projeto de ci\u00eancias sobre vitamina C aos 11 anos!<\/p>\n","protected":false},"excerpt":{"rendered":"

    O \u00d4mega 3 desempenha um papel importante na sa\u00fade e no funcionamento de todas as c\u00e9lulas do seu corpo, \u00e9…<\/p>\n","protected":false},"author":70,"featured_media":109615,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[991],"tags":[],"class_list":["post-109000","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude"],"acf":[],"yoast_head":"\nDe onde os veganos tiram o \u00d4mega 3? - Veganuary<\/title>\n<meta name=\"description\" content=\"O \u00d4mega 3 desempenha um papel importante na sa\u00fade e no funcionamento de todas as c\u00e9lulas do seu corpo, \u00e9 por isso que tem sido estudado t\u00e3o extensivamente e aparece t\u00e3o regularmente na imprensa.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/veganuary.com\/pt-br\/de-onde-os-veganos-tiram-o-omega-3\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"De onde os veganos tiram o \u00d4mega 3? 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