{"id":1733,"date":"2009-11-12T13:26:58","date_gmt":"2009-11-12T12:26:58","guid":{"rendered":"http:\/\/blogs.funiber.org\/pt\/?p=1733"},"modified":"2009-11-12T13:27:25","modified_gmt":"2009-11-12T12:27:25","slug":"cores-e-os-fitoquimicos","status":"publish","type":"post","link":"https:\/\/www.funiber.blog\/pt\/saude-e-nutricao\/2009\/11\/12\/cores-e-os-fitoquimicos","title":{"rendered":"Cores e os Fitoqu\u00edmicos"},"content":{"rendered":"<p><em><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-33\" src=\"http:\/\/blogs.funiber.org\/nutricao\/files\/2009\/11\/02-cores.jpg\" alt=\"02-cores\" width=\"200\" height=\"292\" \/>Por Mar\u00edlia Fernandes (CRN 1693)<\/strong><\/em><\/p>\n<p>Veja como \u00e9 simples atingir a ingest\u00e3o m\u00ednima di\u00e1ria de 400 gramas de vegetais e frutas que a Organiza\u00e7\u00e3o Mundial da Sa\u00fade recomenda.<\/p>\n<p>Coma, todos os dias, uma variedade de cores: <span style=\"color: #ff9900\"><strong>LARANJAS<\/strong><\/span>, <span style=\"color: #ffff00\"><strong>AMARELOS<\/strong><\/span>, <span style=\"color: #ff0000\"><strong>VERMELHOS<\/strong><\/span>, <span style=\"color: #99cc00\"><strong>VERDES<\/strong><\/span>, <strong><span style=\"color: #33cccc\">AZUIS<\/span><\/strong>, <span style=\"color: #c0c0c0\"><strong>BRANCOS<\/strong><\/span> e <span style=\"color: #800000\"><strong>MARRONS<\/strong><\/span>. Al\u00e9m de encantar os olhos, voc\u00ea &#8220;turbina&#8221; sua Sa\u00fade!<\/p>\n<p>O n\u00famero de por\u00e7\u00f5es de vegetais e frutas pode variar de 5 a 9 e ir\u00e1 depender da necessidade energ\u00e9tica di\u00e1ria. As Cores funcionam como um Guia que facilita a identifica\u00e7\u00e3o dos nutrientes e fitoqu\u00edmicos, assim como seus\u00a0 respectivos benef\u00edcios e propriedades funcionais.<\/p>\n<p>Qualquer que seja a esta\u00e7\u00e3o do ano &#8212; primavera, ver\u00e3o, outono, inverno &#8212; a natureza oferece uma gama enorme de cores capaz de agradar ao paladar de &#8220;gregos e troianos&#8221;, por isso&#8230; motivos n\u00e3o faltam para colorir o prato.<\/p>\n<p>Cores variadas, sa\u00fade &#8220;turbinada&#8221;! Ent\u00e3o, m\u00e3os \u00e0 obra e&#8230; garfos \u00e0 mesa!<\/p>\n<p><!--more--><strong><span style=\"color: #ff9900\">LARANJA<\/span> &#8211; <span style=\"color: #ffff00\">AMARELO<\/span><\/strong><\/p>\n<p>Vegetais e frutas laranjas s\u00e3o ricos em betacaroteno, um antioxidante natural que fortalece o Sistema Imunol\u00f3gico. O grupo amarelo cont\u00e9m as Vitaminas antioxidantes C e E; \u00c1cido F\u00f3lico, uma vitamina do Complexo B que previne defeitos no tubo neural em recem nascidos e reduz os riscos das doe\u00e7as do cora\u00e7\u00e3o.<\/p>\n<p>S\u00e3o eles: mam\u00e3o, damasco, laranja, n\u00easpera, maracuj\u00e1, mel\u00e3o amarelo, abacaxi, batata, tomate, piment\u00e3o e outros.<\/p>\n<p><span style=\"color: #ff0000\"><strong>VERMELHO<\/strong><\/span><\/p>\n<p>O licopeno \u00e9 o pigmento que confere a cor vermelha ao tomate, goiaba vermelha, melancia. Est\u00e1 presente tamb\u00e9m no mam\u00e3o e no damasco. Tem um grande poder antioxidante e est\u00e1 relacionado a preven\u00e7\u00e3o de doen\u00e7as do cora\u00e7\u00e3o e diversos tipos de c\u00e2ncer, incluindo o de pr\u00f3stata.<\/p>\n<p><span style=\"color: #99cc00\"><strong>VERDE<\/strong><\/span><\/p>\n<p>A cor verde pode ser relacionada \u00e0 presen\u00e7a dos caroten\u00f3ides lute\u00edna e zeaxantina, encontrados no espinafre, br\u00f3coli, couve flor, couve manteiga, couve de bruxelas, repolho, almeir\u00e3o, mostarda, catalonha, acelga, piment\u00e3o, kiwi e outros. A lute\u00edna e zeaxantina vem sendo estudadas pela habilidade em proteger a sa\u00fade dos olhos, fortalecendo a retina de poss\u00edveis danos. Os verdes tamb\u00e9m garantem a presen\u00e7a de \u00e1cido f\u00f3lico, fibras e minerais essenciais.<\/p>\n<p><strong><span style=\"color: #33cccc\">AZUL<\/span> &#8211; <span style=\"color: #800080\">P\u00daRPURA<\/span><\/strong><\/p>\n<p>A antocianina, pigmento antioxidante respons\u00e1vel pela colora\u00e7\u00e3o preta, vermelha, p\u00farpura e azulada de diversas frutas e vegetais, vem sendo associada \u00e0 redu\u00e7\u00e3o da oxida\u00e7\u00e3o da LDL-Colesterol, preven\u00e7\u00e3o da agrega\u00e7\u00e3o plaquet\u00e1ria, do c\u00e2ncer e de infec\u00e7\u00f5es do trato urin\u00e1rio. Est\u00e1 presente na berinjela, repolho roxo, amora, cereja, nectarina, uva rosada, framboesa e outros.<\/p>\n<p>BRANCO<\/p>\n<p>Vegetais da fam\u00edlia da cebola, incluindo o alho, a cebolinha, o alho porr\u00f3, cont\u00eam o fitoqu\u00edmico alicina que vem sendo associado \u00e0 redu\u00e7\u00e3o do colesterol, da press\u00e3o sangu\u00ednea e \u00e0 capacidade de combater infec\u00e7\u00f5es.<\/p>\n<p>MARRON<\/p>\n<p>Neste grupo est\u00e3o os frutos oleaginosos (castanhas, nozes, amend\u00f4as, avel\u00e3s, sementes). Apesar da elevada quantidade de gorduras, estas s\u00e3o em sua maioria (75%) de \u00f3tima qualidade: \u00e1cido oleico (gordura monoinsaturada) e \u00e1cido linoleico (gordura poliinsaturada). O grupo marron cont\u00e9m ainda fibras insol\u00faveis, minerais como sel\u00eanio, zinco, calcio, ferro, magn\u00e9sio, cobre, pot\u00e1ssio, Vitaminas E, B1, B2, niacina, \u00e1cido f\u00f3lico, B6 e prote\u00ednas (em torno de 20%).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-32\" src=\"http:\/\/blogs.funiber.org\/nutricao\/files\/2009\/11\/02-frutas-300x225.jpg\" alt=\"02-frutas\" width=\"245\" height=\"185\" \/>Cores variadas, Sa\u00fade &#8220;turbinada&#8221;!<\/p>\n<p>&#8220;As informa\u00e7\u00f5es fornecidas n\u00e3o s\u00e3o individualizadas. Portanto, o nutricionista deve ser consultado antes de se iniciar um tratamento e\/ou acompanhamento nutricional.&#8221;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Por Mar\u00edlia Fernandes (CRN 1693) Veja como \u00e9 simples atingir a ingest\u00e3o m\u00ednima di\u00e1ria de 400 gramas de vegetais e frutas que a Organiza\u00e7\u00e3o Mundial da Sa\u00fade recomenda. Coma, todos os dias, uma variedade de cores: LARANJAS, AMARELOS, VERMELHOS, VERDES, AZUIS, BRANCOS e MARRONS. Al\u00e9m de encantar os olhos, voc\u00ea &#8220;turbina&#8221; sua Sa\u00fade! O n\u00famero [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_newsletter_tier_id":0,"footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[3],"tags":[],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cores e os Fitoqu\u00edmicos - FuniBlogs - FUNIBER<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.funiber.org\/pt\/saude-e-nutricao\/2009\/11\/12\/cores-e-os-fitoquimicos\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cores e os Fitoqu\u00edmicos - FuniBlogs - FUNIBER\" \/>\n<meta property=\"og:description\" content=\"Por Mar\u00edlia Fernandes (CRN 1693) Veja como \u00e9 simples atingir a ingest\u00e3o m\u00ednima di\u00e1ria de 400 gramas de vegetais e frutas que a Organiza\u00e7\u00e3o Mundial da Sa\u00fade recomenda. 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