{"id":109006,"date":"2020-05-16T21:03:00","date_gmt":"2020-05-16T20:03:00","guid":{"rendered":"https:\/\/veganuary.com\/?p=109006"},"modified":"2024-12-27T17:47:40","modified_gmt":"2024-12-27T17:47:40","slug":"omega-3-e-omega-6-acidos-graxos-em-uma-dieta-vegana","status":"publish","type":"post","link":"https:\/\/veganuary.com\/pt-br\/omega-3-e-omega-6-acidos-graxos-em-uma-dieta-vegana\/","title":{"rendered":"Omega-3 e Omega-6: \u00c1cidos graxos em uma dieta vegana"},"content":{"rendered":"\n<p>Existem tr\u00eas tipos de gordura em nossa dieta: gordura saturada, gordura monoinsaturada e gordura poliinsaturada. As gorduras saturadas e monoinsaturadas s\u00e3o chamadas de gorduras n\u00e3o essenciais, pois nosso corpo pode produzi-las. As gorduras poliinsaturadas s\u00e3o gorduras essenciais que precisamos obter de nossa alimenta\u00e7\u00e3o &#8211; os dois tipos s\u00e3o os \u00e1cidos graxos \u00f4mega-6 e \u00f4mega-3.<\/p>\n\n\n\n<p>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<h4 class=\"wp-block-heading\">Boas fontes de omega-3 s\u00e3o:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Linha\u00e7a mo\u00edda &#8211; 1 a 2 colheres de sopa por dia deve suprir suas necessidades<\/li>\n\n\n\n<li>Sementes de chia \u2013 2 colheres de ch\u00e1<\/li>\n\n\n\n<li>Nozes (4 metades) &#8211; 1 colher de sopa<\/li>\n\n\n\n<li>O \u00f3leo de canola \u00e9 mais rico em \u00e1cidos graxos \u00f4mega 3 do que outros \u00f3leos de sabor neutro, portanto, use-o quando precisar de um \u00f3leo puro. Caso contr\u00e1rio, o azeite de oliva extra virgem \u00e9 recomendado por suas outras propriedades nutricionais.<\/li>\n<\/ul>\n\n\n\n<p>As gorduras com alto teor de \u00e1cidos graxos \u00f4mega-6 s\u00e3o obtidas a partir de:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00d3leo de girassol<\/li>\n\n\n\n<li>\u00d3leo de c\u00e1rtamo<\/li>\n\n\n\n<li>\u00d3leo de soja<\/li>\n<\/ul>\n\n\n\n<p>Tem havido muita discuss\u00e3o e debate sobre a propor\u00e7\u00e3o ideal de gorduras \u00f4mega-3 para \u00f4mega-6 que devemos buscar, com alguns conselhos confusos a seguir. O conselho mais claro e recente vem de <a href=\"https:\/\/www.health.harvard.edu\/newsletter_article\/no-need-to-avoid-healthy-omega-6-fats\" target=\"_blank\" rel=\"noreferrer noopener\">Harvard<\/a>:<\/p>\n\n\n\n<p><em>\u201cA maioria dos americanos come mais gorduras \u00f4mega-6 do que gorduras \u00f4mega-3, em m\u00e9dia cerca de 10 vezes mais. Uma baixa ingest\u00e3o de gorduras \u00f4mega-3 n\u00e3o \u00e9 boa para a sa\u00fade cardiovascular, portanto, \u00e9 uma boa ideia equilibrar as duas. N\u00e3o fa\u00e7a isso reduzindo as gorduras saud\u00e1veis \u00f4mega-6. Em vez disso, adicione alguns \u00f4mega-3 extras.&#8221;<\/em><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Truques \u00f4mega f\u00e1ceis!<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>As sementes de linha\u00e7a s\u00e3o \u00f3timas em smoothies, musli ou cereais e podem ser usadas no lugar dos ovos para fazer bolos<\/li>\n\n\n\n<li>Adicione nozes, sementes de linha\u00e7a mo\u00eddas ou sementes de chia a iogurtes \u00e0 base de plantas<\/li>\n\n\n\n<li>As nozes s\u00e3o \u00f3timas em saladas!<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" width=\"950\" height=\"522\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2019\/05\/chia-pudding-seed-blog.jpg\" alt=\"\" class=\"wp-image-29142\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2019\/05\/chia-pudding-seed-blog.jpg 950w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/05\/chia-pudding-seed-blog-400x220.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/05\/chia-pudding-seed-blog-768x422.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/05\/chia-pudding-seed-blog-800x440.jpg 800w\" sizes=\"(max-width: 950px) 100vw, 950px\" \/><\/figure>\n<\/div>\n\n\n<p>Confira esta maravilhosa receita de <a href=\"https:\/\/veganuary.com\/recipes\/chia-pudding\/\" target=\"_blank\" rel=\"noreferrer noopener\">pudim de chia<\/a>.<\/p>\n\n\n\n<p><span class=\"s1\"><strong><em>N\u00e3o se esque\u00e7a, \u00e9 sempre uma \u00f3tima hora para experimentar o veganismo.&nbsp;<a href=\"https:\/\/veganuary.com\/pt-br\/inscreva-se\/\" target=\"_blank\" rel=\"noreferrer noopener\">Inscreva-se<\/a>&nbsp;hoje mesmo em Veganuary.&nbsp;<\/em><\/strong><\/span><\/p>\n\n\n\n<p class=\"has-text-align-right\">P\u00e1gina atualizada em outubro de 2023<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Existem tr\u00eas tipos de gordura em nossa dieta: gordura saturada, gordura monoinsaturada e gordura poliinsaturada. As gorduras saturadas e monoinsaturadas&hellip;<\/p>\n","protected":false},"author":70,"featured_media":76996,"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":"","footnotes":""},"categories":[991],"tags":[],"class_list":["post-109006","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Omega-3 e Omega-6: \u00c1cidos graxos em uma dieta vegana - Veganuary<\/title>\n<meta name=\"description\" content=\"Existem tr\u00eas tipos de gordura em nossa dieta: gordura saturada, gordura monoinsaturada e gordura poliinsaturada.\" \/>\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\/omega-3-e-omega-6-acidos-graxos-em-uma-dieta-vegana\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Omega-3 e Omega-6: \u00c1cidos graxos em uma dieta vegana - 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