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Pular para o conteúdo A dieta paleo é uma dieta que pode ajudar a perder peso sem prejudicar sua saúde, você sabia que pode eliminar o excesso de peso comendo mais? “Coma como seus antepassados pré-históricos e perca peso”. Este é o slogan da dieta
dieta paleo A dieta paleo é a única abordagem nutricional que funciona com a genética para ajudá-lo a permanecer magro, enérgico e forte. Ele afirma que comer como moradores das cavernas pode evitar as possibilidades de várias doenças.
O objetivo: O objetivo da dieta paleo é prevenir e controlar muitas “doenças da civilização” como doenças cardíacas, câncer e diabetes. A teoria: também conhecida como a dieta das Cavernas. Além disso, é um programa com alta quantidade de proteína e fibra projetado para prevenir o aparecimento de doenças.
Uma dieta rica em carboidratos e alimentos processados é o culpado por trás da maioria dos problemas de saúde hoje. Cerca de 10 mil anos atrás, nossa dieta não estava cheia de junk foods e pastas. Por isso, as pessoas viveram uma vida sem doença.
Como funciona a dieta paleo ? A dieta paleo baseia-se no princípio de que “se o homem das cavernas não comeu, você também não deveria comer”. Baseia-se no conceito fundamental de que uma dieta ótima é aquela em que somos geneticamente adaptados.
Portanto, você tem que limitar o consumo refinado de açúcar, lácteos, legumes e grãos e consumir frutas, vegetais, carne, peixe e aves de capoeira. Obviamente, na dieta paleo a quantidade e seleção de alimentos depende do seu peso alvo. Além disso, não há restrições sobre a quantidade de alimentos a serem consumidos.
Você pode comer como um campeão enquanto segue a dieta. Além disso, nem exige que mantenha uma quantidade de calorias ou micronutrientes. No entanto, caso queira perder peso, limite o consumo porcas e batatas.
Exercício: Exercício e atividades físicas são altamente recomendados na dieta paleo ! Além disso, mesmo os caçadores e coletores dos tempos do Paleolítico estavam sempre em movimento e tinham um excesso de atividade física.
Ao seguir a dieta paleo , você precisa fazer 1 hora e meia de exercício moderadamente intenso a cada semana, juntamente com atividades de fortalecimento muscular. Planos de refeição:
Alimentos que devem ser consumidos: 1. Frutas e vegetais: Frutas e vegetais são ricos em antioxidantes, minerais, vitaminas e fitonutrientes que mostraram reduzir a possibilidade de várias doenças, incluindo câncer.
Maçãs, laranjas, abacates, morangos e mirtilos estão entre as opções de frutas saudáveis. Além disso, para os vegetais, você pode considerar batatas, inhame, batatas doces, nabos, brócolis, couves, cebolas, cenouras e tomates.
2. Carne magra: A proteína magra é necessária para fazer músculos e ossos fortes e apoiar as funções imunológicas. Além disso, ele também o mantém saciado por mais tempo. Carne, cordeiro, carne de carneiro e frango são recomendados na dieta paleo .
o que e dieta paleo 3. Marisco: O marisco é notavelmente magra e contém quantidades relativamente baixas de gorduras saturadas, ao mesmo tempo que fornece quantidades benéficas de ácidos graxos ômega 3 como DHA e EPA. Além disso, salmão, truta, arenque, camarão e marisco são algumas opções saudáveis.
4. Nozes e sementes: Nozes, como amêndoas, macadâmia, nozes, avelãs e pistache são altamente recomendados na dieta paleo . Além disso, as sementes de girassol, linhaça e Abóbora também devem ser consumidas.
5. Gorduras saudáveis: Uma pesquisa científica mostrou que dietas ricas em ácidos graxos monoinsaturados e ômega 3 podem reduzir o risco de câncer, doenças cardíacas e obesidade. Além disso, na dieta paleo , você pode consumir azeite, coco, Abacate e óleo de sebo.
6. Especiarias e condimentos: Para especiarias e condimentos, você pode usar sal marinho, sal do himalaia, alho, açafrão e ervas.
Alimentos que devem ser evitados: Evite alimentos que possam prejudicar o corpo causando inflamação sistemática e descarrilando o processo metabólico. Além disso, alguns dos quais incluem:
1. Lácteos: Evite o leite e os produtos lácteos, incluindo as variedades de baixo teor de gordura. No entanto, algumas versões da dieta paleo incluem manteiga e queijo.
2. Grãos e produtos de grãos: Estes incluem pães, massas, trigo, farinha, centeio, trigo sarraceno, etc.
3. Leguminosas: Feijões como branco e todas as lentilhas devem ser evitadas.
4. Bebidas: Açúcar, refrigerantes, doces, pastelaria, sorvete e xarope de Milho de alta frutose devem ser evitados. Além disso, oAlém disso, s edulcorantes artificiais como aspartame, sucralose, ciclamatos e sacarina não devem ser comidos. Em vez disso, use edulcorantes naturais.
5. Processados: As refeições processadas, prontas para comer e junk foods devem ser evitadas a qualquer custo.
6. Gorduras trans e saturadas: A gordura encontrada na margarina e em vários alimentos processados geralmente contém hidrogenados e parcialmente hidrogenados, o que pode ser muito prejudicial para a saúde. Além disso, óleo vegetal, como óleo de sementes de algodão, soja, Milho, cártamo e óleo de mostarda não deve ser consumido.
como funciona dieta paleo 7. Álcool: O álcool não era parte da dieta paleo original. No entanto, como mencionado no livro, você pode tomar um copo de vinho ou cerveja durante uma refeição. Além disso, o álcool adiciona calorias vazias e, portanto, deve ser evitado.
Snacks simples de Paleo: Você não precisa comer mais de 3 refeições por dia. Além disso, mas se sentir faminto, pode considerar comer lanches saudáveis.
Mini Cenouras, Uma porção de frutas, Um punhado de nozes, Fatias de Maçã com manteiga, Uma tigela de bagas, Dois ovos cozidos. Benefícios da dieta paleo para saúde: Vários médicos, bioquímicos e outros pesquisadores começaram a aceitar os benefícios da nutrição ancestral. Além disso, as pessoas que adotaram mostraram melhorias significativas em sua saúde, composição corporal e níveis de energia. Alguns dos benefícios incluem:
1. Perda de peso: De acordo com alguns estudos, dietéticos seguindo perdeu cerca de 2 kg após 3 semanas do regime. Além disso, você pode acelerar o processo de perda de peso comendo menos calorias do que a quantidade recomendada diariamente.
2. Saciedade: Os níveis elevados de proteínas e fibras na dieta paleo não o deixarão com fome. Além disso, um estudo realizado em 2009 descobriu que mantém o dietético saciado e cheio.
3. Saúde Cardiovascular: Alguns pesquisadores descobriram que a dieta paleo poderia ajudar a controlar a pressão arterial e reduzir o colesterol ruim e os triglicerídeos no sangue.
4. Diabetes: Um estudo realizado sobre os diabéticos descobriu que as pessoas que seguiam a dieta paleo poderiam ajudar na redução dos níveis de hemoglobina A 1C, uma medida de açúcar no sangue.
A dieta paleo incorpora alimentos com baixo índice glicêmico e elimina alimentos, como o açúcar refinado. Além disso, isso ajudará os diabéticos a manterem seus níveis de açúcar no sangue limitando a absorção de glicose.
5. Pessoas Intolerante ao Glúten: A dieta paleo é boa para pessoas que são intolerantes ao glúten. Além disso, o glúten é um composto de proteína encontrado na cevada, trigo e centeio, que são restritos nesta dieta.
6. Sistema digestivo: As altas quantidades de fibras presentes nas frutas e vegetais ajudam na absorção de nutrientes e eliminam os alimentos presos no cólon. Além disso, isso mantém o trato digestivo em ótimo estado de saúde.
7. Previne o câncer: Seguir uma dieta paleo também pode prevenir o câncer. Além disso, as frutas e vegetais contêm fitonutrientes, antioxidantes e vitaminas que podem reduzir a possibilidade de câncer.
beneficios da dieta paleo 8. Autoimunidade: Nosso sistema imunológico nos protege de infecções bacterianas, virais e parasitárias. Ele identifica os invasores estrangeiros, ataca e limpa o corpo. Além disso, a autoimunidade é o processo no qual nosso próprio sistema nos ataca. O tecido fica confuso em relação ao invasor estrangeiro e o sistema imunológico continua atacando-o.
A forma mais comum de doenças autoimunes é artrite reumatoide, lúpus, esclerose múltipla e vitiligo. Além disso, o protocolo autoimune da dieta paleo pode ajudá-lo com doenças auto-imunes. Outros benefícios incluem:
Melhora o desempenho atlético. Melhora a pele e diminui a acne. Aumenta o libido. Uma vida mais saudável e mais ativa. Melhora a perspectiva mental e a clareza. Menu da dieta paleo: Início da manhã – 8:00 da manhã: Um copo de água morna com um limão espremido Café da manhã – 9:00 da manhã: Ovos mexidos com legumes, fritos em azeite, 1 porção de frutas. Almoço – 13 horas: Salada de frango com molho de azeite, Sanduíche de pepino. Lanche – 4 da tarde: Jantar – 21 horas.: Salmão frito em manteiga, com legumes fritos. Contras da dieta paleo : A dieta paleo não é adequada para veganos e vegetarianos, pois enfatiza o consumo de carne e peixe. Além disso, é impossível seguir esta dieta sem comer ovos, frutos do mar e carne.
dieta paleo funciona Os substitutos da proteína vegetariana, como Feijão e outras leguminosas, também são proibidos nesta dieta. Evite grãos e lácteos que pode levar à deficiência de vários nutrientes essenciais. Além disso, consumir carne gordurosa pode aumentar o risco de problemas cardíacos.
Portanto, tenha cuidado com suas escolhas de carne. Caso tenha alguma complicação de saúde conhecida, é melhor consultar seu médico antes de fazer qualquer alteração em seus planos de refeições.
Alan Costa Formado em Comunicação Social, especialista em jornalismo digital e SEO, responsável por criar diversos projetos na internet, afim de levar conhecimento à todos sobre saúde, beleza, bem estar, natureza e entretenimento.
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