{"id":77986,"date":"2020-10-14T21:43:29","date_gmt":"2020-10-14T20:43:29","guid":{"rendered":"https:\/\/veganuary.com\/?p=77986"},"modified":"2025-08-15T13:20:24","modified_gmt":"2025-08-15T12:20:24","slug":"nutricao-vegana-essencial","status":"publish","type":"post","link":"https:\/\/veganuary.com\/pt-br\/nutricao-vegana-essencial\/","title":{"rendered":"Nutri\u00e7\u00e3o Vegana Essencial"},"content":{"rendered":"\n<p><strong><strong>Uma&nbsp;dieta&nbsp;vegana&nbsp;saud\u00e1vel&nbsp;\u00e9&nbsp;mais&nbsp;f\u00e1cil&nbsp;com&nbsp;estas&nbsp;orienta\u00e7\u00f5es&nbsp;simples<\/strong>&nbsp;<\/strong><\/p>\n\n\n\n<p>&nbsp;<br>Nem todo alimento vegano \u00e9 automaticamente saud\u00e1vel. Voc\u00ea poderia comer uma d\u00fazia de sorvetes veganos em diversos sabores durante o dia, devorar massas e batatas&nbsp;fritas&nbsp;no almo\u00e7o, ou se entupir de bolos, tortas e cookies \u00e0 noite. Embora seja maravilhoso poder fazer ou comprar todas essas del\u00edcias, n\u00f3s sabemos que ser vegano dessa forma n\u00e3o \u00e9 saud\u00e1vel.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Uma dieta vegana equilibrada deve estar centrada em refei\u00e7\u00f5es repletas de vegetais, mas isso n\u00e3o significa que voc\u00ea tenha que sacrificar o seu paladar e o seu prazer. E mais. Optando por gr\u00e3os integrais, leguminosas, nozes, castanhas, frutas, condimentos e ervas, al\u00e9m de algumas das&nbsp;20 mil&nbsp;Plantas Comest\u00edveis N\u00e3o Convencionais (PANCs) que existem no mundo &#8211; centenas delas aqui no Brasil &#8211; n\u00f3s poderemos experimentar uma melhora consider\u00e1vel em nossa sa\u00fade por meio de sabores novos e incr\u00edveis.&nbsp;&nbsp;<\/p>\n\n\n\n<p>O dr. Michael\u00a0Greger\u00a0\u00e9 reconhecido internacionalmente por suas palestras sobre nutri\u00e7\u00e3o, seguran\u00e7a alimentar e sa\u00fade p\u00fablica.\u00a0Autor do livro \u201cComa para n\u00e3o morrer\u201d (Ed. Intr\u00ednseca, 2016), ele desenvolveu uma lista de alimentos que todos dever\u00edamos tentar comer diariamente para alcan\u00e7ar a sa\u00fade m\u00e1xima. A lista\u00a0\u201cOs\u00a0Doze\u00a0Por Dia\u201d est\u00e1 dispon\u00edvel somente em ingl\u00eas <a href=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/10\/DailyDozen-Checklist-EN.jpg\" target=\"_blank\" rel=\"noreferrer noopener\">aqui<\/a>.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Preocupa\u00e7\u00f5es&nbsp;<\/strong><strong>frequentes<\/strong>&nbsp;<\/p>\n\n\n\n<p>Algumas pessoas se preocupam&nbsp;por achar&nbsp;que&nbsp;h\u00e1&nbsp;nutrientes&nbsp;que&nbsp;s\u00e3o dif\u00edceis de se obter em uma dieta vegana, mas asseguramos&nbsp;a&nbsp;voc\u00ea que todos os nutrientes&nbsp;que n\u00f3s&nbsp;precisamos est\u00e3o dispon\u00edveis&nbsp;de&nbsp;fontes n\u00e3o animais.&nbsp;A seguir colocamos&nbsp;as&nbsp;d\u00favidas&nbsp;nutricionais&nbsp;que s\u00e3o questionadas com maior&nbsp;frequ\u00eancia.&nbsp;<\/p>\n\n\n\n<p><strong>Prote\u00ednas<\/strong>&nbsp;<\/p>\n\n\n\n<p>\u00c9 sempre a primeira quest\u00e3o na lista.&nbsp;\u201cDe onde voc\u00ea tira suas prote\u00ednas?\u201d&nbsp;deve ser a frase mais ouvida por veganos.&nbsp;O que \u00e9 realmente surpreendente, afinal prote\u00ednas est\u00e3o presentes em praticamente tudo o que comemos. Claro que algumas fontes de prote\u00ednas&nbsp;s\u00e3o melhores que outras, mas n\u00e3o \u00e9 dif\u00edcil alcan\u00e7ar a recomenda\u00e7\u00e3o di\u00e1ria indicada&nbsp;seja voc\u00ea vegano ou n\u00e3o.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Algumas das melhores fontes de prote\u00ednas vegetais s\u00e3o tofu,&nbsp;tempeh, carnes veganas com&nbsp;prote\u00edna&nbsp;isolada&nbsp;de ervilha ou&nbsp;de&nbsp;soja, lentilha, gr\u00e3o de bico, feij\u00e3o preto, feij\u00f5es cozidos&nbsp;e vagens, como o&nbsp;edamame; sementes, nozes, pastas de amendoim e&nbsp;de&nbsp;castanhas;&nbsp;quinoa, aveia, arroz e gr\u00e3os.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>Um dia de alimenta\u00e7\u00e3o&nbsp;vegana&nbsp;t\u00edpico&nbsp;que j\u00e1&nbsp;ultrapassa&nbsp;a recomenda\u00e7\u00e3o&nbsp;m\u00ednima&nbsp;di\u00e1ria de prote\u00ednas&nbsp;seria:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aveia com um punhado de am\u00eandoas ou sementes (chia, girassol) =&nbsp;12g&nbsp;<\/li>\n\n\n\n<li>Um wrap de falafel&nbsp;com&nbsp;homus&nbsp;e&nbsp;uma salada de feij\u00e3o branco =&nbsp;24g&nbsp;<\/li>\n\n\n\n<li>Salsichas veganas com pur\u00ea de batata, ervilhas e br\u00f3colis&nbsp;= 30g&nbsp;<br>&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1lcio<\/strong>&nbsp;<\/p>\n\n\n\n<p>Assim como as carnes n\u00e3o t\u00eam monop\u00f3lio sobre as prote\u00ednas, o leite n\u00e3o tem monop\u00f3lio sobre o c\u00e1lcio! Feij\u00f5es e verduras tendem a ser ricas em c\u00e1lcio, ent\u00e3o coma \u00e0 vontade, incluindo: feij\u00e3o preto e roxo, soja, couve, agri\u00e3o, quiabo e br\u00f3colis. Voc\u00ea&nbsp;tamb\u00e9m encontra c\u00e1lcio em batata doce, ab\u00f3bora de pesco\u00e7o (butternut&nbsp;squash) e tofu. Se voc\u00ea gosta de petiscar&nbsp;figos desidratados e am\u00eandoas, voc\u00ea tamb\u00e9m estar\u00e1 acertando em cheio.&nbsp;Al\u00e9m disso, a maioria dos leites vegetais industrializados, incluindo milkshakes e iogurtes \u00e0 base de plantas, s\u00e3o frequentemente&nbsp;fortificados com&nbsp;c\u00e1lcio.&nbsp;&nbsp;<br>&nbsp;<\/p>\n\n\n\n<p>A vitamina D ajuda na absor\u00e7\u00e3o do c\u00e1lcio e, independentemente da dieta que seguem,&nbsp;muitas pessoas&nbsp;apresentam baixos n\u00edveis desse nutriente, particularmente nas grandes cidades e&nbsp;durante o&nbsp;inverno,&nbsp;onde e&nbsp;quando a exposi\u00e7\u00e3o ao sol \u00e9 mais prec\u00e1ria.&nbsp;Tomar sol&nbsp;por 15 minutos ao dia, preferencialmente&nbsp;antes das 10h e ap\u00f3s as 16h, j\u00e1 ajuda&nbsp;bastante. Al\u00e9m disso, existem alimentos fortificados com vitamina D e, em casos mais graves, pode ser feita a suplementa\u00e7\u00e3o.&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>Ferro<\/strong>&nbsp;<\/p>\n\n\n\n<p>Embora&nbsp;a anemia,&nbsp;causada&nbsp;pela&nbsp;defici\u00eancia&nbsp;de ferro no&nbsp;organismo&nbsp;n\u00e3o&nbsp;seja&nbsp;incomum,&nbsp;pesquisas&nbsp;indicam&nbsp;que&nbsp;as&nbsp;pessoas&nbsp;que&nbsp;seguem&nbsp;uma&nbsp;dieta&nbsp;\u00e0 base de&nbsp;plantas&nbsp;n\u00e3o&nbsp;sofrem&nbsp;riscos&nbsp;maiores&nbsp;do que&nbsp;as&nbsp;que&nbsp;consomem&nbsp;carnes.&nbsp;&nbsp;<\/p>\n\n\n\n<p>&nbsp;<br>Comece seu dia com aveia no caf\u00e9 da manh\u00e3, ou um cereal j\u00e1 fortificado com&nbsp;ferro. Jogue&nbsp;sobre ele&nbsp;um punhado de sementes e frutas secas&nbsp;e voc\u00ea provavelmente j\u00e1 ter\u00e1 alcan\u00e7ado sua dose di\u00e1ria recomendada antes mesmo de sair de casa! Outros alimentos que podem ajudar no seu consumo de&nbsp;ferro&nbsp;s\u00e3o:&nbsp;vagem edamame, lentilha, gr\u00e3o de bico e feij\u00f5es, tofu,&nbsp;tempeh,&nbsp;quinoa, mela\u00e7o, agri\u00e3o, couve e outros vegetais&nbsp;folhosos de cor verde escuro, nozes, sementes de gergelim e chocolate amargo.&nbsp;<br>&nbsp;<\/p>\n\n\n\n<p>Certifique-se de&nbsp;ingerir&nbsp;bastante&nbsp;alimentos com&nbsp;vitamina C para ajudar na absor\u00e7\u00e3o do Ferro,&nbsp;e evite beber caf\u00e9 ou ch\u00e1&nbsp;durante a&nbsp;refei\u00e7\u00e3o, pois isso pode reduzir a absor\u00e7\u00e3o do&nbsp;mineral.&nbsp;&nbsp;<br>&nbsp;<\/p>\n\n\n\n<p><strong>\u00d4mega<\/strong><strong>&#8211;<\/strong><strong>3 e&nbsp;<\/strong><strong>\u00d4mega-<\/strong><strong>6&nbsp;<\/strong>&nbsp;<\/p>\n\n\n\n<p>Nossos corpos&nbsp;s\u00e3o capazes de produzir praticamente todas as gorduras&nbsp;que precisamos para&nbsp;o funcionamento bioqu\u00edmico normal do organismo, mas existem duas gorduras&nbsp;(lip\u00eddeos)&nbsp;que n\u00f3s devemos buscar nos alimentos&nbsp;&#8211; os chamados&nbsp;\u00e1cidos graxos essenciais.&nbsp;&nbsp;<br>&nbsp;<\/p>\n\n\n\n<p>\u00d4mega-6&nbsp;pode ser encontrado em abund\u00e2ncia em vegetais folhosos, sementes, nozes, gr\u00e3os e na maioria dos \u00f3leos vegetais. \u00c9 muito f\u00e1cil obter o suficiente&nbsp;de \u00f4mega-6 em uma dieta vegana bem equilibrada. No entanto, o \u00f4mega-6 compete com&nbsp;\u00f4mega-3, ent\u00e3o temos que nos certificar de que estamos&nbsp;obtendo a quantidade di\u00e1ria recomendada&nbsp;do segundo. As melhores fontes vegetais de \u00f4mega-3 s\u00e3o: vegetais verdes escuros folhosos (couve-de-bruxelas, couve-manteiga, espinafre), nozes, \u00f3leo de&nbsp;canola, semente de linha\u00e7a em p\u00f3, gr\u00e3os de soja e tofu.&nbsp;<\/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.<br>&nbsp;<br><strong>Iodo<\/strong>&nbsp;<\/p>\n\n\n\n<p>O Iodo pode ser complicado de balancear: ingerindo muito,&nbsp;ou n\u00e3o ingerindo o suficiente, voc\u00ea pode acabar tendo problemas na&nbsp;tireoide.&nbsp;&nbsp;Nozes, p\u00e3es, frutas, vegetais e feij\u00f5es t\u00eam&nbsp;pequenas quantidades, mas as melhores&nbsp;fontes&nbsp;s\u00e3o o&nbsp;sal ionizado e&nbsp;as&nbsp;algas (embora os n\u00edveis de iodo&nbsp;dos vegetais marinhos&nbsp;variem imensamente). Algas marrons&nbsp;algas marrons (<em>wakame<\/em><em>&nbsp;<\/em>e<em>&nbsp;<\/em><em>kombu<\/em>), por exemplo,&nbsp;podem conter bastante iodo,&nbsp;ent\u00e3o&nbsp;comer uma&nbsp;por\u00e7\u00e3o&nbsp;apenas uma&nbsp;vez por semana&nbsp;j\u00e1 deve&nbsp;ser suficiente. Quem n\u00e3o gosta de algas e precisa reduzir a ingest\u00e3o de sal&nbsp;deve considerar um suplemento.&nbsp;&nbsp;<br>&nbsp;<\/p>\n\n\n\n<p><strong>Vitamin<\/strong><strong>a<\/strong><strong>&nbsp;B12<\/strong>&nbsp;<\/p>\n\n\n\n<p>Esta \u00e9 a vitamina mais&nbsp;complicada de se obter em uma dieta vegana. Voc\u00ea j\u00e1 deve ter cansado de ouvir que ela s\u00f3 est\u00e1 presente em produtos de origem animal, mas na verdade, essa vitamina n\u00e3o \u00e9&nbsp;produzida pelos animais e sim por bact\u00e9rias presentes nos seus est\u00f4magos.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Veganos pode&nbsp;consumir&nbsp;alimentos fortificados com&nbsp;B12, como&nbsp;levedura nutricional,&nbsp;cereais e leites vegetais. No&nbsp;entanto, para garantir os n\u00edveis adequados dessa vitamina no organismo \u00e9 recomendado fazer suplementa\u00e7\u00e3o&nbsp;mensal (tabletes, comprimidos sublingual ou injet\u00e1vel).&nbsp;<\/p>\n\n\n\n<p>\u00c9 claro que todo mundo \u00e9 diferente e algumas pessoas t\u00eam necessidades nutricionais espec\u00edficas, como mulheres gr\u00e1vidas, atletas, pessoas com doen\u00e7as cr\u00f4nicas ou problemas de absor\u00e7\u00e3o de nutrientes.&nbsp;Para sanar d\u00favidas espec\u00edficas e um plano alimentar customizado, voc\u00ea deve conversar com um nutricionista registrado ou m\u00e9dico nutr\u00f3logo.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Encontre&nbsp;profissionais da sa\u00fade&nbsp;especializados em dietas vegetarianas e veganas&nbsp;<a href=\"https:\/\/www.abmv.org.br\/\" target=\"_blank\" rel=\"noreferrer noopener\">aqui<\/a>&nbsp;e&nbsp;<a href=\"https:\/\/www.vista-se.com.br\/nutricao\/\" target=\"_blank\" rel=\"noreferrer noopener\">aqui<\/a>.&nbsp;<\/p>\n\n\n\n<p>&nbsp;<br><strong>Quer saber mais? Experimente o veganismo com&nbsp;<\/strong><strong>Veganuary<\/strong><strong>!&nbsp;<\/strong>&nbsp;<br><strong>Cadastre-se em nossa jornada de 31 dias.&nbsp;<\/strong>&nbsp;<br>Voc\u00ea vai receber,&nbsp;gratuitamente, nosso exclusivo ebook de Receitas Veganas das Celebridades e acompanhamento di\u00e1rio com e-mails informativos, receitas, filmes&nbsp;e mais.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uma&nbsp;dieta&nbsp;vegana&nbsp;saud\u00e1vel&nbsp;\u00e9&nbsp;mais&nbsp;f\u00e1cil&nbsp;com&nbsp;estas&nbsp;orienta\u00e7\u00f5es&nbsp;simples&nbsp; &nbsp;Nem todo alimento vegano \u00e9 automaticamente saud\u00e1vel. Voc\u00ea poderia comer uma d\u00fazia de sorvetes veganos em diversos sabores durante&hellip;<\/p>\n","protected":false},"author":95,"featured_media":3278,"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-77986","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>Nutri\u00e7\u00e3o Vegana Essencial - Veganuary<\/title>\n<meta name=\"description\" content=\"Nem todo alimento vegano \u00e9 automaticamente saud\u00e1vel. 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