{"id":25549,"date":"2021-12-16T07:38:48","date_gmt":"2021-12-16T12:38:48","guid":{"rendered":"https:\/\/blogs.funiber.org\/pt\/?p=25549"},"modified":"2021-12-16T07:38:48","modified_gmt":"2021-12-16T12:38:48","slug":"funiber-dieta-saudavel","status":"publish","type":"post","link":"https:\/\/www.funiber.blog\/pt\/saude-e-nutricao\/2021\/12\/16\/funiber-dieta-saudavel","title":{"rendered":"Combina\u00e7\u00f5es para uma dieta saud\u00e1vel\u00a0"},"content":{"rendered":"<h2><span style=\"font-weight: 400;\">A fim de manter um estilo de vida saud\u00e1vel, \u00e9 aconselh\u00e1vel seguir uma dieta onde os alimentos s\u00e3o combinados para garantir um valor nutricional mais elevado.<\/span><\/h2>\n<p><!--more--><\/p>\n<p><span style=\"font-weight: 400;\">Um dos principais minerais necess\u00e1rios para o corpo humano \u00e9 o <\/span><b>ferro<\/b><span style=\"font-weight: 400;\">. \u00c9 parte da hemoglobina, que transporta oxig\u00eanio. H\u00e1 dois tipos de ferro presentes nos alimentos: o ferro heme e o ferro n\u00e3o heme.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No caso do primeiro tipo, \u00e9 encontrado principalmente em alimentos de origem animal e \u00e9 absorvido pelo organismo a uma taxa de 20-25%. Por outro lado, a segunda metade \u00e9 encontrada em alimentos de origem vegetal e tem um n\u00edvel de absor\u00e7\u00e3o inferior; entre 1 e 10%.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Para seguir uma dieta equilibrada e limitar o consumo de alimentos de origem animal, existem combina\u00e7\u00f5es que permitem uma maior assimila\u00e7\u00e3o do ferro. Este \u00e9 o caso das<\/span><b> frutas e legumes<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A alta presen\u00e7a de vitamina C em frutas e vegetais significa que eles se combinam bem com alimentos ricos em ferro. Isto porque a vitamina C \u201ctem a capacidade de modificar a forma qu\u00edmica do ferro n\u00e3o heme para dobrar ou at\u00e9 triplicar sua absor\u00e7\u00e3o\u201d.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Da mesma forma, <\/span><b>os \u00e1cidos org\u00e2nicos<\/b><span style=\"font-weight: 400;\"> (\u00e1cido m\u00e1lico, \u00e1cido c\u00edtrico e \u00e1cido tart\u00e1rico) s\u00e3o bons parceiros para o ferro e ajudam a aumentar sua biodisponibilidade. \u201cSeu efeito \u00e9 atribu\u00eddo \u00e0 sua capacidade de acidificar o ambiente, favorecendo a solubiliza\u00e7\u00e3o do ferro n\u00e3o heme no intestino\u201d.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Outro mineral importante \u00e9 o <\/span><b>c\u00e1lcio<\/b><span style=\"font-weight: 400;\">. Sua biodisponibilidade \u201cdepende de fatores diet\u00e9ticos que podem afetar positiva ou negativamente sua absor\u00e7\u00e3o intestinal\u201d.<\/span><\/p>\n<p><b>Alguns exemplos de combina\u00e7\u00f5es s\u00e3o:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leguminosas (lentilhas, gr\u00e3o-de-bico ou feij\u00e3o vermelho) com suco de lim\u00e3o ou com uma fruta c\u00edtrica para sobremesa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cereais ou nozes como quinoa ou pistache junto com morangos ou kiwis.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Espinafre com pimenta ou tomate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ma\u00e7\u00e3s verdes, cerejas, damascos e mirt\u00edlos (\u00e1cido m\u00e1lico), framboesas, groselhas e abacaxis (\u00e1cido c\u00edtrico) ou uvas e p\u00eassegos (\u00e1cido tart\u00e1rico) junto com cereais, leguminosas e nozes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Atum, salm\u00e3o, sardinha e gema de ovo, ricos em <\/span><b>vitamina D<\/b><span style=\"font-weight: 400;\">, juntamente com alimentos ricos em c\u00e1lcio, tais como latic\u00ednios, leguminosas, nozes e vegetais.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/www.funiber.org.br\" target=\"_blank\" rel=\"noopener noreferrer\"><b>FUNIBER<\/b><\/a><span style=\"font-weight: 400;\"> patrocina uma variedade de programas universit\u00e1rios focados na capacita\u00e7\u00e3o de profissionais <\/span><span style=\"font-weight: 400;\">no \u00e2mbito da nutri\u00e7\u00e3o.<\/span><span style=\"font-weight: 400;\"> Alguns desses programas s\u00e3o os <\/span><a href=\"https:\/\/www.funiber.org.br\/mestrado-internacional-em-nutricao-e-dietetica\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Mestrado Internacional em Nutri\u00e7\u00e3o e Diet\u00e9tica<\/b><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.funiber.org.br\/mestrado-em-nutricao-e-biotecnologia-alimentar\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Mestrado em Nutri\u00e7\u00e3o e Biotecnologia Alimentar<\/b><\/a><span style=\"font-weight: 400;\"> e o <\/span><a href=\"https:\/\/www.funiber.org\/maestria-en-nutricion-y-dietetica-vegetariana\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Mestrado em Nutri\u00e7\u00e3o e Dieta Vegetariana<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fonte:<\/span> <a href=\"https:\/\/theconversation.com\/como-combinar-los-alimentos-para-tener-una-dieta-mas-nutritiva-170161\" target=\"_blank\" rel=\"noopener noreferrer\"><b>C\u00f3mo combinar los alimentos para tener una dieta m\u00e1s nutritiva<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Foto: Todos os direitos reservados.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A fim de manter um estilo de vida saud\u00e1vel, \u00e9 aconselh\u00e1vel seguir uma dieta onde os alimentos s\u00e3o combinados para garantir um valor nutricional mais elevado.<\/p>\n","protected":false},"author":10,"featured_media":25551,"comment_status":"closed","ping_status":"closed","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":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[3],"tags":[67,1488,384,1242,434,7623,144,855,285,408,119,692,248,911,4731,671,1889,125,641,255,113,4603,656],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - 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