{"id":117748,"date":"2021-08-08T17:16:42","date_gmt":"2021-08-08T16:16:42","guid":{"rendered":"https:\/\/veganuary.com\/?p=117748"},"modified":"2023-08-01T14:59:06","modified_gmt":"2023-08-01T13:59:06","slug":"a-verdade-sobre-o-calcio-do-leite","status":"publish","type":"post","link":"https:\/\/veganuary.com\/pt-br\/a-verdade-sobre-o-calcio-do-leite\/","title":{"rendered":"A verdade sobre o c\u00e1lcio do leite"},"content":{"rendered":"\n<p><strong>Os latic\u00ednios s\u00e3o mesmo uma fonte essencial de c\u00e1lcio? N\u00e3o exatamente. Veja como obter o c\u00e1lcio do leite em uma dieta vegana<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2021\/07\/dairy-cow-captivity.jpg\" alt=\"A dairy cow in captivity\" class=\"wp-image-116076\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2021\/07\/dairy-cow-captivity.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/07\/dairy-cow-captivity-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/07\/dairy-cow-captivity-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/07\/dairy-cow-captivity-800x533.jpg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/07\/dairy-cow-captivity-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Cr\u00e9dito da imagem: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Se voc\u00ea \u00e9 vegan, deve ter ouvido milhares de vezes algo como \u201ctome cuidado para consumir c\u00e1lcio suficiente!&#8221;. E eles t\u00eam raz\u00e3o, mas a sa\u00fade \u00f3ssea \u00e9 mais do que apenas c\u00e1lcio, e o c\u00e1lcio \u00e9 mais do que leite!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FONTES DE C\u00c1LCIO N\u00c3O L\u00c1CTEOS<\/h2>\n\n\n\n<p>Precisamos de cerca de 700 mg de c\u00e1lcio por dia, mas n\u00e3o precisamos recolher toda essa quantidade dos latic\u00ednios de origem animal.<\/p>\n\n\n\n<p>Ter uma dieta baseada em vegetais pode fornecer c\u00e1lcio suficiente. Mas precisamos estar atentos para comer alimentos que contenham boas propor\u00e7\u00f5es deles. Incluindo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tofu com conjunto de c\u00e1lcio (nem todo tofu \u00e9 feito dessa forma, ent\u00e3o escolha variedades; 100g de tofu fornecem 400mg de c\u00e1lcio, ou pouco mais da metade de sua necessidade di\u00e1ria)<\/li>\n\n\n\n<li>Leites vegetais fortificados e iogurtes (uma por\u00e7\u00e3o fornecer\u00e1 cerca de 115 mg ou um sexto de sua necessidade di\u00e1ria de c\u00e1lcio). Em v\u00e1rios lugares do mundo, a maior parte da farinha \u00e9 fortificada com c\u00e1lcio e outros nutrientes. H\u00e1 cerca de 50 mg por fatia de p\u00e3o.<\/li>\n\n\n\n<li>Feij\u00e3o (cont\u00eam cerca de 70 mg de c\u00e1lcio por por\u00e7\u00e3o)<\/li>\n\n\n\n<li>Espinafre (uma x\u00edcara de espinafre cozido rende 245 mg de c\u00e1lcio)<\/li>\n\n\n\n<li>Couve (50g de couve cozida rende cerca de 70mg de c\u00e1lcio)<\/li>\n\n\n\n<li>Outros vegetais de folhas verdes, como mostarda, pak choi, br\u00f3colis e acelga produzem quantidades semelhantes \u00e0s da couve<\/li>\n<\/ul>\n\n\n\n<p>Outros alimentos que adicionam uma quantidade menor, mas \u00fatil incluem sementes de gergelim, tahine, sementes de chia, groselha preta, melado ou mela\u00e7o preto, castanha do Par\u00e1 e figos<\/p>\n\n\n\n<p>Obter o c\u00e1lcio das plantas n\u00e3o \u00e9 apenas poss\u00edvel, mas oferece vantagens significativas em rela\u00e7\u00e3o aos latic\u00ednios no que diz respeito \u00e0 sa\u00fade \u00f3ssea em geral.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">A CASE\u00cdNA PODE DANIFICAR O intestino<\/h2>\n\n\n\n<p>O leite de vaca cont\u00e9m uma prote\u00edna chamada case\u00edna, que est\u00e1 associada <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4818854\/\">ao aumento da inflama\u00e7\u00e3o<\/a> nos intestinos. Uma vez que o delicado revestimento do intestino \u00e9 danificado e inflama, temos mais dificuldade em absorver as vitaminas e os minerais em nossa alimenta\u00e7\u00e3o &#8211; incluindo c\u00e1lcio e magn\u00e9sio.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">PROTE\u00cdNA DE PLANTAS \u00c9 MELHOR QUE PROTE\u00cdNA ANIMAL<\/h2>\n\n\n\n<p>A cada 100ml de leite de vaca encontramos 3g de prote\u00edna, e precisamos de prote\u00edna em nossas dietas para energia e crescimento. Embora a prote\u00edna seja encontrada em produtos de origem animal e vegetal &#8211; e seja muito f\u00e1cil de encontrar em uma dieta vegana &#8211; eles n\u00e3o s\u00e3o os mesmos. A prote\u00edna de animais est\u00e1 ligada a uma s\u00e9rie de condi\u00e7\u00f5es de sa\u00fade. Inclusive, <a href=\"https:\/\/www.sciencedaily.com\/releases\/2019\/04\/190410095951.htm\">estudos cient\u00edficos<\/a> descobriram que uma dieta rica em prote\u00edna animal est\u00e1 associada a um maior risco de morte prematura. A prote\u00edna das plantas n\u00e3o traz esses riscos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">DOIS TIPOS DE VITAMINA A<\/h2>\n\n\n\n<p>Existem dois tipos de vitamina A. O primeiro \u00e9 a vitamina A pr\u00e9-formada, encontrada em produtos de origem animal, incluindo latic\u00ednios. O segundo tipo \u00e9 a pr\u00f3-vitamina A, encontrada nas plantas, sendo o tipo mais comum o caroten\u00f3ide, o beta-caroteno. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24183637\/\">Estudos populacionais<\/a> ligaram a alta ingest\u00e3o diet\u00e9tica de vitamina A pr\u00e9-formada de origem animal a um maior risco de osteoporose e fratura de quadril. Em contraste, os caroten\u00f3ides est\u00e3o associados \u00e0 melhoria da sa\u00fade \u00f3ssea.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">N\u00c3O \u00c9 APENAS C\u00c1LCIO<\/h2>\n\n\n\n<p>O c\u00e1lcio \u00e9 essencial para a sa\u00fade \u00f3ssea e pode fazer seu trabalho muito melhor se tamb\u00e9m tivermos um bom suprimento de duas outras vitaminas: D e K. O c\u00e1lcio do leite n\u00e3o \u00e9 tudo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamina D<\/h3>\n\n\n\n<p>Obter c\u00e1lcio suficiente \u00e9 a meta, mas primeiro precisamos absorv\u00ea-lo, e a\u00ed \u00e9 que entra a <a href=\"https:\/\/veganuary.com\/pt-br\/a-importancia-da-vitamina-d-para-nosso-corpo\/\">vitamina D<\/a>, essencial para isso. Nos meses de ver\u00e3o, o sol fornece todo o necess\u00e1rio que nossos corpos produzam toda a vitamina D de que precisamos. Contudo, no inverno, gente de idade avan\u00e7ada ou que moram em latitudes mais ao norte &#8211; e aqueles que t\u00eam pele mais escura &#8211; precisar\u00e3o de mais sol ainda. Para garantir que voc\u00ea receba o suficiente &#8211; n\u00e3o apenas para a sa\u00fade \u00f3ssea, mas tamb\u00e9m para a sa\u00fade mental &#8211; \u00e9 importante incluir vitamina D na dieta. \u00c9 s\u00f3 escolher:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leites vegetais fortificados, iogurtes e manteigas<\/li>\n\n\n\n<li>Cogumelos<\/li>\n\n\n\n<li>Muitos cereais matinais j\u00e1 s\u00e3o enriquecidos com ele<\/li>\n<\/ul>\n\n\n\n<p>Um suplemento di\u00e1rio tamb\u00e9m \u00e9 recomendado para todos &#8211; n\u00e3o apenas para os veganos &#8211; que vivem em latitudes ao norte no inverno. Como a <a href=\"https:\/\/veganuary.com\/pt-br\/a-importancia-da-vitamina-d-para-nosso-corpo\/\">vitamina D<\/a> \u00e9 encontrada apenas em um pequeno n\u00famero de alimentos, pode ser dif\u00edcil obt\u00ea-la com alimentos que cont\u00eam vitamina D naturalmente e \/ ou apenas alimentos fortificados. Portanto, todos devem considerar tomar um suplemento di\u00e1rio contendo 10 gr. de vitamina D.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamina K<\/h3>\n\n\n\n<p>A boa sa\u00fade dos ossos tamb\u00e9m, primeiramente, requer vitamina K, pois ela ajuda a manter o c\u00e1lcio nos ossos e longe dos vasos sangu\u00edneos.<\/p>\n\n\n\n<p>O leite de vaca &#8211; como outros produtos de origem animal &#8211; cont\u00e9m muito pouca vitamina K. Mas pode ser encontrado em abund\u00e2ncia em vegetais. Como de folhas verdes como espinafre, couve e br\u00f3colis e tamb\u00e9m na cebolinha, no kiwi, nos gr\u00e3os e \u00f3leos vegetais.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">O QUE N\u00c3O DEVEMOS COMER?<\/h2>\n\n\n\n<p>Uma dieta rica em prote\u00ednas, \u00e1lcool e cafe\u00edna pode reduzir a absor\u00e7\u00e3o e reten\u00e7\u00e3o de c\u00e1lcio, portanto, evitemos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">SA\u00daDE \u00d3SSEA \u00c9 MAIS IMPORTANTE DO QUE DIETA<\/h2>\n\n\n\n<p>Existem mais duas coisas a serem consideradas. Para fortalecer nossos ossos, precisamos fazer exerc\u00edcios regulares com levantamento de peso, como correr, dan\u00e7ar ou levantar pesos. Nata\u00e7\u00e3o e ciclismo s\u00e3o \u00f3timos para a sa\u00fade geral, mas n\u00e3o contribuem significativamente para a sa\u00fade \u00f3ssea.<\/p>\n\n\n\n<p>E, finalmente, fumar \u00e9 um fator de risco para osteoporose e fraturas \u00f3sseas e deve ser evitado.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Os latic\u00ednios s\u00e3o mesmo uma fonte essencial de c\u00e1lcio? N\u00e3o exatamente. Veja como obter o c\u00e1lcio do leite em uma&hellip;<\/p>\n","protected":false},"author":70,"featured_media":117940,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[1476],"tags":[],"class_list":["post-117748","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comida-pt-br"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A verdade sobre o c\u00e1lcio do leite - Veganuary<\/title>\n<meta name=\"description\" content=\"&quot;Os veganos n\u00e3o conseguem suprir o c\u00e1lcio do leite!&quot; Invertemos essa l\u00f3gica para mostrar como obter c\u00e1lcio sem latic\u00ednios. 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