{"id":4696,"date":"2020-11-06T15:26:14","date_gmt":"2020-11-06T14:26:14","guid":{"rendered":"https:\/\/shopcanarias.es\/index.php\/2020\/11\/06\/dieta-saudavel-e-habitos\/"},"modified":"2020-11-06T15:26:17","modified_gmt":"2020-11-06T14:26:17","slug":"dieta-saudavel-e-habitos","status":"publish","type":"post","link":"https:\/\/shopcanarias.es\/index.php\/pt-pt\/2020\/11\/06\/dieta-saudavel-e-habitos\/","title":{"rendered":"Dieta saud\u00e1vel e h\u00e1bitos"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"525\" height=\"791\" sizes=\"auto, (max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" src=\"https:\/\/i0.wp.com\/shopcanarias.es\/wp-content\/uploads\/2020\/07\/stephan-valentin-2w42JGUOuLs-unsplash.jpg?resize=525%2C791&#038;ssl=1\" alt=\"Cores do Mercado, Han&#xF3;i, Vietname, por St&#xE9;phan Valentin\" class=\"wp-image-4699\" srcset=\"https:\/\/i0.wp.com\/shopcanarias.es\/wp-content\/uploads\/2020\/07\/stephan-valentin-2w42JGUOuLs-unsplash.jpg?resize=680%2C1024&amp;ssl=1 680w, https:\/\/i0.wp.com\/shopcanarias.es\/wp-content\/uploads\/2020\/07\/stephan-valentin-2w42JGUOuLs-unsplash.jpg?resize=199%2C300&amp;ssl=1 199w, https:\/\/i0.wp.com\/shopcanarias.es\/wp-content\/uploads\/2020\/07\/stephan-valentin-2w42JGUOuLs-unsplash.jpg?resize=768%2C1157&amp;ssl=1 768w, https:\/\/i0.wp.com\/shopcanarias.es\/wp-content\/uploads\/2020\/07\/stephan-valentin-2w42JGUOuLs-unsplash.jpg?resize=1020%2C1536&amp;ssl=1 1020w, https:\/\/i0.wp.com\/shopcanarias.es\/wp-content\/uploads\/2020\/07\/stephan-valentin-2w42JGUOuLs-unsplash.jpg?resize=1360%2C2048&amp;ssl=1 1360w, https:\/\/i0.wp.com\/shopcanarias.es\/wp-content\/uploads\/2020\/07\/stephan-valentin-2w42JGUOuLs-unsplash.jpg?resize=350%2C527&amp;ssl=1 350w, https:\/\/i0.wp.com\/shopcanarias.es\/wp-content\/uploads\/2020\/07\/stephan-valentin-2w42JGUOuLs-unsplash.jpg?w=1535&amp;ssl=1 1535w\" \/><figcaption>Cores do Mercado, Han\u00f3i, Vietname, por St\u00e9phan Valentin<\/figcaption><\/figure>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndice<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/shopcanarias.es\/index.php\/pt-pt\/2020\/11\/06\/dieta-saudavel-e-habitos\/#Partilhar-a-minha-experiencia\" >Partilhar a minha experi\u00eancia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/shopcanarias.es\/index.php\/pt-pt\/2020\/11\/06\/dieta-saudavel-e-habitos\/#E-agora\" >E agora?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/shopcanarias.es\/index.php\/pt-pt\/2020\/11\/06\/dieta-saudavel-e-habitos\/#E-o-que-mais-podemos-fazer\" >E o que mais podemos fazer?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/shopcanarias.es\/index.php\/pt-pt\/2020\/11\/06\/dieta-saudavel-e-habitos\/#E-caso-nao-saiba-meca-o-que-come-dos-5-venenos-brancos\" >E caso n\u00e3o saiba, me\u00e7a o que come dos 5 venenos brancos.<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Partilhar-a-minha-experiencia\"><\/span>Partilhar a minha experi\u00eancia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Escrevo este post, porque acho que a maioria de n\u00f3s est\u00e1 mal informada sobre como devemos nos alimentar. Tenho trope\u00e7ado, h\u00e1bitos que tenho feito mal toda a minha vida, e aprendi na fam\u00edlia. Cresci com a cultura alimentar mediterr\u00e2nica, mas quando entrei no mercado de trabalho, os meus h\u00e1bitos alimentares pioraram, especialmente ao almo\u00e7o. Admito que tamb\u00e9m n\u00e3o tenho sido consistente no exerc\u00edcio di\u00e1rio.<\/p>\n\n<p>Precisamos de tempo para comprar alimentos frescos e sem qu\u00edmicos, e precisamos de treino para saber combin\u00e1-los e cozinh\u00e1-los corretamente. Ap\u00f3s muitos anos, a responsabilidade de me informar sobre como trazer uma boa dieta surgiu antes de ter o nosso filho, e o resultado foi devastador (inseticidas, pesticidas, fungicidas, pesticidas, aditivos qu\u00edmicos, OGM, r\u00f3tulos de pequenos ingredientes ou noutra l\u00edngua, produtos org\u00e2nicos misturados com outros que n\u00e3o s\u00e3o, etc.). Tudo legal, mas com estudos que mostram sinais de n\u00e3o ser saud\u00e1vel.  <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"E-agora\"><\/span>E agora?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>S\u00f3 bebo \u00e1gua ent\u00e3o, sim, mas numa garrafa de vidro. E onde posso comprar vegetais, frutas, cereais e leguminosas sem todos os componentes suspeitos acima mencionados, e como sei o que me est\u00e3o a dizer? E onde compro lactic\u00ednios para a crian\u00e7a? N\u00e3o h\u00e1 escolha a n\u00e3o ser procurar, continuar a procurar, perguntar, continuar a perguntar, e quando o encontrar, ent\u00e3o confie, a menos que encontre o selo ecol\u00f3gico oficial no produto. Deixo aqui um link para as informa\u00e7\u00f5es oficiais europeias relativas a este selo;<\/p>\n\n<p><a href=\"https:\/\/ec.europa.eu\/info\/food-farming-fisheries\/farming\/organic-farming\/organics-glance\/organic-logo_es\">https:\/\/ec.europa.eu\/info\/food-farming-fisheries\/farming\/organic-farming\/organics-glance\/organic-logo_es<\/a><\/p>\n\n<p>Encontrei h\u00e1 anos um agricultor que tem a sua pr\u00f3pria pequena loja, e que me diz quais os produtos que cultiva organicamente (que n\u00e3o s\u00e3o tudo o que vende). Ent\u00e3o acabo por comprar os seus produtos sazonais e org\u00e2nicos.  <\/p>\n\n<p>Os lactic\u00ednios compram-nos numa quinta biol\u00f3gica em 90%, porque h\u00e1 um gr\u00e3o que os animais comem e n\u00e3o podem garantir ser o Echo. Comprei leite de cabra cru para ferver, e atualmente compro iogurtes e queijos.  <\/p>\n\n<p>Ambas s\u00e3o empresas transparentes, e ambas se ofereceram para ir ver a sua quinta ou quinta (tamb\u00e9m para ver como vivem os animais, como os ordenham, como limpam as instala\u00e7\u00f5es, etc.). E n\u00e3o precisa me avisar quando vai. Estes s\u00e3o indicadores que pode procurar para construir essa confian\u00e7a.<\/p>\n\n<p>J\u00e1 n\u00e3o comemos tanto peixe fresco, j\u00e1 que aprendemos sobre os micropl\u00e1sticos que entram no nosso corpo atrav\u00e9s dos peixes, que por sua vez o ingerem nos oceanos infestados de pl\u00e1stico. Al\u00e9m disso, onde vivo, n\u00e3o temos acesso a explora\u00e7\u00f5es pisc\u00edcolas que d\u00e3o alimentos org\u00e2nicos aos peixes.<\/p>\n\n<p>E deix\u00e1mos de comer carne antes disso, informando-nos dos antibi\u00f3ticos legais que colocam animais doentes, hormonas, cereais OGM, a forma como alguns vivem e s\u00e3o tratados, etc. Agora s\u00f3 comemos carne branca esporadicamente, embora comamos ovos org\u00e2nicos (sabia que um ovo tem de ser fertilizado para que uma galinha nas\u00e7a?).<\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"E-o-que-mais-podemos-fazer\"><\/span>E o que mais podemos fazer?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Todos sabemos quais s\u00e3o os h\u00e1bitos saud\u00e1veis em geral; n\u00e3o fumar, n\u00e3o beber bebidas alco\u00f3licas, comer uma dieta saud\u00e1vel, fazer exerc\u00edcio, relacionar-se com os outros, etc.. Mas a forma\u00e7\u00e3o que a maioria de n\u00f3s, exceto aqueles que estudam estas disciplinas, tem sido atrav\u00e9s da transmiss\u00e3o de tradi\u00e7\u00f5es e costumes de gera\u00e7\u00e3o em gera\u00e7\u00e3o.<br\/><br\/>Para aqueles que n\u00e3o contaram que, e \u00abTome leite morno com mel\u00bb para o frio, ou \u00abtome um caf\u00e9 para acordar\u00bb, ou \u00abpode usar o mesmo \u00f3leo para a salada e para fritar.\u00bb Acontece que o l\u00edquido quente sobrep\u00f5e-se \u00e0s propriedades do mel. Da mesma forma, o caf\u00e9 tem de ser tomado a certa altura, porque o corpo humano j\u00e1 gera cortisol de manh\u00e3 para nos acordar (em alguns casos tamb\u00e9m pode descalc\u00eantrico). E o \u00f3leo virgem e virgem extra mant\u00e9m as suas propriedades frias, e para aquecer \u00e9 melhor o oleico de alto \u00f3leo (que algumas marcas chamam de \u00abmacio\u00bb).  <\/p>\n\n<p>A redu\u00e7\u00e3o do consumo de gorduras saturadas faz com que brilhe mesmo em piadas (na segunda-feira come\u00e7o a dieta, mas n\u00e3o digo o que segunda-feira quero dizer). Abaixo pode ler as recomenda\u00e7\u00f5es da Organiza\u00e7\u00e3o Mundial de Sa\u00fade sobre a ingest\u00e3o de gorduras saturadas;<br\/>https:\/\/www.who.int\/features\/factfiles\/obesity\/es\/<\/p>\n\n<p>Devemos estar atentos aos v\u00e1rios estudos sobre os poss\u00edveis efeitos de aditivos legais, como os carrogenanos, tamb\u00e9m chamados E-477 (aprendi porque uma marca de chantilly n\u00e3o colocou a quantidade que inclu\u00eda o E-477). Agora s\u00f3 compro creme para andar com um \u00fanico ingrediente; creme de leite. Especialmente para fazer gelados caseiros no ver\u00e3o;<\/p>\n\n<p><a href=\"https:\/\/e-aditivos.com\/\">https:\/\/e-aditivos.com\/<\/a><\/p>\n\n<p><a href=\"https:\/\/libredelacteos.com\/alimentacion\/carregenanos-e-inflamacion\/\">https:\/\/libredelacteos.com\/alimentacion\/carregenanos-e-inflamacion\/<\/a><\/p>\n\n<p>Regulamento n.\u00ba 1129\/2011, de 11 de novembro de 2011. Jornal Oficial da Uni\u00e3o Europeia L 295\/1<\/p>\n\n<p>Analise tamb\u00e9m os poss\u00edveis efeitos dos OGM e quando diz \u00aborigem n\u00e3o-UE\u00bb no r\u00f3tulo (n\u00e3o s\u00e3o regidos pelas normas europeias). Aqui est\u00e1 a liga\u00e7\u00e3o a um guia da Greenpeace para saber quais as marcas e produtos que transportam ou n\u00e3o carregam OGM, que embora n\u00e3o esteja atualizado, ajudou-me a fazer a compra muitas vezes;<\/p>\n\n<p><a href=\"https:\/\/archivo-es.greenpeace.org\/espana\/Global\/espana\/2015\/Report\/transgenicos\/GuiaRojaVerdeTransgenicos_5edicion_Actualizacion062015.pdf\">https:\/\/archivo-es.greenpeace.org\/espana\/Global\/espana\/2015\/Report\/transgenicos\/GuiaRojaVerdeTransgenicos_5edicion_Actualizacion062015.pdf<\/a><\/p>\n\n<p>N\u00e3o podemos partir do princ\u00edpio de que os legisladores disp\u00f5em de toda a informa\u00e7\u00e3o necess\u00e1ria no que se refere \u00e0 vota\u00e7\u00e3o das leis. Tamb\u00e9m n\u00e3o devemos partir do princ\u00edpio de que os fabricantes e os produtores n\u00e3o est\u00e3o a tentar influenciar os legisladores. Por exemplo, em 5 de mar\u00e7o de 2016, um total de 21 pa\u00edses europeus votaram a favor da proibi\u00e7\u00e3o, nos respetivos pa\u00edses, do cultivo do milho MON 810 transg\u00e9nico, e os parlamentares europeus que representam Espanha n\u00e3o o fizeram;<\/p>\n\n<p><a href=\"https:\/\/eur-lex.europa.eu\/legal-content\/ES\/TXT\/PDF\/?uri=CELEX:32016D0321&amp;from=EN\">https:\/\/eur-lex.europa.eu\/legal-content\/ES\/TXT\/PDF\/?uri=CELEX:32016D0321&amp;from=EN<\/a><\/p>\n\n<p>Para saber a propor\u00e7\u00e3o que devemos comer de cada alimento num prato, recomendo ver a infografia do seguinte link (estudo conduzido pela Universidade de Harvard);  <br\/>https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-eating-plate\/<\/p>\n\n<p>Deixo-vos tamb\u00e9m outro elo sobre como trazer uma alimenta\u00e7\u00e3o saud\u00e1vel, e mais sobre a atividade f\u00edsica, da Organiza\u00e7\u00e3o Mundial de Sa\u00fade;<br\/>https:\/\/www.who.int\/es\/news-room\/fact-sheets\/detail\/healthy-diet<\/p>\n\n<p>https:\/\/www.who.int\/es\/news-room\/fact-sheets\/detail\/physical-activity<\/p>\n\n<p>E n\u00e3o nos esque\u00e7amos de como a forma como lidamos com os desafios e dificuldades na vida afeta a nossa sa\u00fade, e n\u00e3o nos esque\u00e7amos que precisamos de desenvolver h\u00e1bitos mentais saud\u00e1veis. Em particular, recomendo a leitura sobre o stress e o cortisol. Pode ler um resumo clicando no link no final deste post.  <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"E-caso-nao-saiba-meca-o-que-come-dos-5-venenos-brancos\"><\/span>E caso n\u00e3o saiba, me\u00e7a o que come dos 5 venenos brancos.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Os 5 alimentos que podem ser convertidos em \u00abvenenos brancos\u00bb, se os tomarmos numa propor\u00e7\u00e3o mais elevada do que o di\u00e1rio estabelecido s\u00e3o; sal refinado, a\u00e7\u00facar refinado, farinha branca refinada, arroz branco e leite de vaca em adultos. Mas como pode a ingest\u00e3o dir\u00e1ria destes alimentos ser corretamente calculada? Se j\u00e1 \u00e9 dif\u00edcil calcul\u00e1-lo fazendo comida caseira, ainda mais se comermos fora de casa, ou se comermos alimentos processados.  <\/p>\n\n<p>Precisamos reduzir a ingest\u00e3o de sal, mas quantificamos quanto sal tiramos por dia? Pela minha parte, tento n\u00e3o comer nada processado, e coloquei apenas uma pitada de sal na comida. Abaixo pode ler as recomenda\u00e7\u00f5es da Organiza\u00e7\u00e3o Mundial de Sa\u00fade sobre a ingest\u00e3o de sal;<br\/>https:\/\/www.who.int\/en\/news-room\/fact-sheets\/detail\/salt-reduction<br\/><br\/>Temos de reduzir o consumo de a\u00e7\u00facar e bebidas a\u00e7ucaradas, mas quantificamos quanto a\u00e7\u00facar bebemos por dia? Surpreendeu-me descobrir numa mesa de ingredientes que os gr\u00e3os inteiros que o meu filho comia continham 17 gramas de a\u00e7\u00facar por cada 100 gramas de produto. Ou que os cereais que como, cereais integrais e org\u00e2nicos, cont\u00eam 6% de a\u00e7\u00facares que v\u00eam de 8% de passas. Abaixo pode ler as recomenda\u00e7\u00f5es da Organiza\u00e7\u00e3o Mundial de Sa\u00fade sobre o consumo de a\u00e7\u00facar, e bebidas a\u00e7ucaradas em adultos e crian\u00e7as;<br\/>https:\/\/www.who.int\/publications\/i\/item\/9789241549028<br\/>https:\/\/www.who.int\/elena\/titles\/ssbs_adult_weight\/es\/<br\/>https:\/\/www.who.int\/elena\/titles\/ssbs_childhood_obesity\/es\/<br\/><br\/>A redu\u00e7\u00e3o do consumo de leite de vaca em adultos n\u00e3o \u00e9 t\u00e3o popular, mas temos tamb\u00e9m de o ter em conta. Abaixo pode ler um artigo do British Medical Journal sobre a ingest\u00e3o de leite em adultos;<br\/>https:\/\/www.bmj.com\/content\/349\/bmj.g6015<\/p>\n\n<p>Temos de reduzir o consumo de farinha refinada, porque n\u00e3o cont\u00e9m todos os nutrientes dos cereais, como \u00e9 o caso da farinha 100% integral. Al\u00e9m disso, demasiado aquecimento de alguns alimentos, como os que cont\u00eam amido (como o p\u00e3o branco que \u00e9 demasiado torrado), pode gerar acrilamida que seria t\u00f3xica para a sa\u00fade.<\/p>\n\n<p>Temos de reduzir o consumo de arroz branco, pela mesma raz\u00e3o que a farinha refinada, e substitu\u00ed-lo por arroz integral.<\/p>\n\n<p>Aqui est\u00e1 um artigo sobre os benef\u00edcios de comer cereais inteiros pelo British Medical Journal  <\/p>\n\n<p><a href=\"https:\/\/www.bmj.com\/content\/353\/bmj.i2716\">https:\/\/www.bmj.com\/content\/353\/bmj.i2716<\/a><\/p>\n\n<p>Mas o melhor conselho sobre como equilibrar os alimentos para nos alimentar bem, adaptado \u00e0 nossa sa\u00fade e \u00e0s nossas necessidades, \u00e9 procurar um especialista que seja colegial no seguinte link;<\/p>\n\n<p><a href=\"https:\/\/www.consejodietistasnutricionistas.com\/colegios-profesionales\/\">https:\/\/www.consejodietistasnutricionistas.com\/colegios-profesionales\/<\/a><\/p>\n\n<p><\/p>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-vivid-green-cyan-background-color has-background\" href=\"https:\/\/shopcanarias.es\/index.php\/2020\/08\/07\/estres-y-cortisol\/\">Resumo para reduzir o stress e o cortisol<\/a><\/div>\n<\/div>\n\n<p><\/p>\n\n<p class=\"has-text-align-center\"><strong><em>Muito obrigado pela visita, e at\u00e9 breve!<\/em><\/strong><\/p>\n<div class=\"gsp_post_data\" \r\n\t            data-post_type=\"post\" \r\n\t            data-cat=\"trucos-y-consejos-pt-pt\" \r\n\t            data-modified=\"120\"\r\n\t            data-created=\"1604676374\"\r\n\t            data-title=\"Dieta saud\u00e1vel e h\u00e1bitos\" \r\n\t            data-home=\"https:\/\/shopcanarias.es\"><\/div>","protected":false},"excerpt":{"rendered":"<p>Partilhar a minha experi\u00eancia Escrevo este post, porque acho que a maioria de n\u00f3s est\u00e1 mal informada sobre como devemos nos alimentar. Tenho trope\u00e7ado, h\u00e1bitos que tenho feito mal toda a minha vida, e aprendi na fam\u00edlia. Cresci com a cultura alimentar mediterr\u00e2nica, mas quando entrei no mercado de trabalho, os meus h\u00e1bitos alimentares pioraram, &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/shopcanarias.es\/index.php\/pt-pt\/2020\/11\/06\/dieta-saudavel-e-habitos\/\" class=\"more-link\">Continuar leyendo<span class=\"screen-reader-text\"> \u00abDieta saud\u00e1vel e h\u00e1bitos\u00bb<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[647],"tags":[667,668,614],"class_list":["post-4696","post","type-post","status-publish","format-standard","hentry","category-trucos-y-consejos-pt-pt","tag-alimentacion-saludable-pt-pt","tag-habitos-saludables-pt-pt","tag-shopcanarias-es-pt-pt"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dieta saud\u00e1vel e h\u00e1bitos - ShopCanarias.es<\/title>\n<meta name=\"description\" content=\"Como comer uma dieta saud\u00e1vel. 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