{"id":72279,"date":"2019-11-28T15:36:22","date_gmt":"2019-11-28T14:36:22","guid":{"rendered":"https:\/\/veganuary.com\/?post_type=blog&#038;p=85318"},"modified":"2024-12-27T17:45:19","modified_gmt":"2024-12-27T17:45:19","slug":"nutricao-em-poucas-palavras","status":"publish","type":"post","link":"https:\/\/veganuary.com\/pt-br\/nutricao-em-poucas-palavras\/","title":{"rendered":"Nutri\u00e7\u00e3o em Poucas Palavras"},"content":{"rendered":"\n<p><strong>Interessar-se pela nutri\u00e7\u00e3o b\u00e1sica \u00e9 importante, independentemente do que voc\u00ea come, mas essa \u00e9 a \u00e1rea em que a maioria das pessoas se sente menos confiante quando se torna 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\/2020\/11\/nutrition-nutshell-pt.jpg\" alt=\"Nutri\u00e7\u00e3o em Poucas Palavras\" class=\"wp-image-87952\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/nutrition-nutshell-pt.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/nutrition-nutshell-pt-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/nutrition-nutshell-pt-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/nutrition-nutshell-pt-800x533.jpg 800w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Imagem: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\"><br><\/span><b>Para aliviar um pouco esta preocupa\u00e7\u00e3o, reunimos alguns fatos importantes sobre nutri\u00e7\u00e3o vegana.<\/b><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Abaixo, concentramo-nos em trazer<\/span><b> fatos nutricionais<\/b><span style=\"font-weight: 400;\"> a respeito de&nbsp; <\/span><b>importantes nutrientes<\/b><span style=\"font-weight: 400;\"> sobre os quais as pessoas <\/span><b>normalmente t\u00eam d\u00favidas e quest\u00f5es<\/b><span style=\"font-weight: 400;\"> e sugerimos algumas \u00f3timas fontes vegetais.&nbsp;<\/span><\/p>\n\n\n\n<p><b>Observe que:<\/b><span style=\"font-weight: 400;\"> um dos erros mais comuns que as pessoas cometem ao fazer a transi\u00e7\u00e3o para uma alimenta\u00e7\u00e3o baseada em vegetais \u00e9 n\u00e3o substituir os alimentos que elas removeram. Certifique-se de substituir prote\u00edna e gordura animal por prote\u00edna e gordura vegetal etc. etc.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">Prote\u00edna<\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Importante para a repara\u00e7\u00e3o e manuten\u00e7\u00e3o de c\u00e9lulas e for\u00e7a da estrutura corporal, a prote\u00edna \u00e9 uma parte vital da nossa dieta. E adivinha? N\u00e3o precisa ser de origem animal. Voc\u00ea pode encontrar prote\u00ednas em quase todos os alimentos. Existem muitas fontes vegetais por a\u00ed, ent\u00e3o explore!<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\"><strong><br>Algumas das melhores fontes veganas s\u00e3o:<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Leguminosas \u2013 feij\u00f5es, amendoins, ervilhas, lentilhas, sojas (feij\u00f5es e produtos de soja como tofu, tempeh, etc.)\u00a0\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Gr\u00e3os \u2013 arroz integral ou selvagem, p\u00e3o e macarr\u00e3o integrais, amaranto, trigo sarraceno e quinoa<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Castanhas \u2013 castanha do par\u00e1, amendoins, castanha de caj\u00fa, am\u00eandoas, pistaches e nozes.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/Healthy-Organic-Tofu-and-Rice-Buddha-Bowl-pt.jpg\" alt=\"Tofu\" class=\"wp-image-87969\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/Healthy-Organic-Tofu-and-Rice-Buddha-Bowl-pt.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/Healthy-Organic-Tofu-and-Rice-Buddha-Bowl-pt-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/Healthy-Organic-Tofu-and-Rice-Buddha-Bowl-pt-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/Healthy-Organic-Tofu-and-Rice-Buddha-Bowl-pt-800x533.jpg 800w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Imagem: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">Vitamina B12<\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">A vitamina B12 \u00e9 necess\u00e1ria para a produ\u00e7\u00e3o de DNA e para o funcionamento saud\u00e1vel do nosso sistema nervoso.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\"><br><strong>Algumas boas fontes B12 incluem:<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Marmite \/ Vegemite e outros extratos de levedura<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Flocos de levedura nutricional (verifique se cont\u00e9m \u201cfortificada com B12\u201d no r\u00f3tulo)<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Cereais matinais fortificados (confira o r\u00f3tulo)<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Leites vegetais fortificados (veja o r\u00f3tulo)<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Um suplemento multivitam\u00ednico vegano com B12 de boa qualidade (25 &#8211; 100 mcg por dia \u00e9 ideal ou um suplemento de 2.500 mcg por semana).<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">Saiba mais sobre a B12 <strong><a href=\"https:\/\/veganuary.com\/pt-br\/vitamina-b12-descomplicada\/\" target=\"_blank\" rel=\"noreferrer noopener\">aqui.<\/a><\/strong><\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\"><br><\/span><span style=\"font-weight: 400;\">Nota: \u00c9 importante notar que, se voc\u00ea est\u00e1 preocupado com seus n\u00edveis de B12, voc\u00ea deve pedir que sejam verificados por um profissional m\u00e9dico. Se os n\u00edveis de B12 estiverem baixos&nbsp; pode ser que voc\u00ea tenha algum problema de absor\u00e7\u00e3o e n\u00e3o estar relacionado a quantidade de B12 obtida atrav\u00e9s da dieta e a interven\u00e7\u00e3o m\u00e9dica pode ser necess\u00e1ria. Preocupar-se com isto \u00e9 relevante para todas as pessoas, independentemente de serem veganas ou n\u00e3o.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">Omega 3, 6 e \u00e1cidos graxos<\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Estas s\u00e3o duas gorduras poliinsaturadas que nosso corpo n\u00e3o pode produzir e, portanto, devem ser obtidas por meio da dieta. \u00c9 importante manter um controle sobre a ingest\u00e3o de \u00f4mega-6 pois em demasia o \u00f4mega-6 pode reduzir a convers\u00e3o de \u00f4mega-3.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\"><br><strong>Boas fontes de \u00f4mega-3 s\u00e3o:<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Semente de linha\u00e7a triturada \u2013 1 colher<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Semente de Chia\u00a0 \u2013 2 colheres<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Nozes (4 metades) ou \u00f3leo de noz \u2013 1 colher<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\"><strong>Fontes de omega-6:<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">\u00d3leo de girassol<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">\u00d3leo de c\u00e1rtamo<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">\u00d3leo de soja<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Maioria das castanhas e sementes<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">De acordo com duas autoridades de nutri\u00e7\u00e3o confi\u00e1veis, a Organiza\u00e7\u00e3o Mundial da Sa\u00fade (OMS) e a Autoridade Europeia para a Seguran\u00e7a dos Alimentos, deve-se obter pelo menos meio por cento de suas calorias do \u00f4mega-3 de cadeia curta (ALA) nas fontes acima. Seu corpo pode, ent\u00e3o, pegar o \u00f4mega-3 de cadeia curta e transform\u00e1-lo em \u00f4mega-3 de cadeia longa (EPA e DHA) presentes em gordura de peixe. A quest\u00e3o, no entanto, \u00e9 se o corpo pode produzir o suficiente para uma sa\u00fade cerebral ideal. Enquanto n\u00e3o se sabe mais a respeito, o Dr. Greger recomenda tomar 250mg (2-3 vezes por semana) de \u00f4mega-3 de cadeia longa, livre de poluentes, diretamente. Suplementos Veganos que fornecem DHA ou DHA + EPA est\u00e3o amplamente dispon\u00edveis.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1800\" height=\"1200\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/walnuts-pt.jpg\" alt=\"Nozes\" class=\"wp-image-87998\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/walnuts-pt.jpg 1800w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/walnuts-pt-1200x800.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/walnuts-pt-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/walnuts-pt-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/walnuts-pt-1536x1024.jpg 1536w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/walnuts-pt-800x533.jpg 800w\" sizes=\"(max-width: 1800px) 100vw, 1800px\" \/><figcaption class=\"wp-element-caption\">Imagem: Unsplash<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">C\u00e1lcio<\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">O c\u00e1lcio \u00e9 essencial para ter dentes e ossos fortes, por isso, \u00e9 importante garantir que o corpo obtenha a quantidade necess\u00e1ria &#8211; RDA (RU): 700 mg para adultos.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\"><strong>Pode ser encontrado em:<\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">V\u00e1rios tipos de couve e agri\u00e3o\u00a0<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Br\u00f3coli<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Tofu<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Leites vegetais fortificados<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Iogurte de soja<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">Tamb\u00e9m \u00e9 importante combinar fontes de c\u00e1lcio com muitas frutas e vegetais e alimentos ricos em prote\u00ednas para ajudar na absor\u00e7\u00e3o.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/broccoli.jpg\" alt=\"Br\u00f3coli\" class=\"wp-image-88012\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/broccoli.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/broccoli-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/broccoli-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/broccoli-800x533.jpg 800w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Imagem: Unsplash<\/figcaption><\/figure>\n<\/div>\n\n\n<p><b>O livro mais recente do<\/b> <span style=\"font-weight: 400;\"><strong>Dr. Michael Greger<\/strong>, &#8220;How Not To Die&#8221;, <\/span><b>oferece algumas \u00f3timas sugest\u00f5es para uma dieta saud\u00e1vel e equilibrada \u00e0 base de vegetais<\/b><span style=\"font-weight: 400;\">. Ele tamb\u00e9m criou uma lista de verifica\u00e7\u00e3o do <a href=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/10\/OS-12-POR-DIA.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Os 12 Por Dia&nbsp;<\/a>para ajudar no acompanhamento da dieta todos os dias. Para facilitar ainda mais, basta imprimir a lista de verifica\u00e7\u00e3o e o planejador abaixo e colocar na geladeira:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\"><a href=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/10\/OS-12-POR-DIA.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Os 12 Por Dia<\/strong><\/a><\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\"><a href=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/10\/OS-12-POR-DIA-SEU-PLANO-SEMANAL.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Os 12 Por Dia Semanal<\/strong><\/a><\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\"><br><strong>Essa \u00e9 sua nutri\u00e7\u00e3o vegana em poucas palavras!<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Interessar-se pela nutri\u00e7\u00e3o b\u00e1sica \u00e9 importante, independentemente do que voc\u00ea come, mas essa \u00e9 a \u00e1rea em que a maioria&hellip;<\/p>\n","protected":false},"author":70,"featured_media":87952,"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-72279","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 v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nutri\u00e7\u00e3o em Poucas Palavras | Veganuary Brasil<\/title>\n<meta name=\"description\" content=\"Para aliviar um pouco esta preocupa\u00e7\u00e3o, reunimos alguns fatos importantes sobre nutri\u00e7\u00e3o vegana.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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