{"id":14198,"date":"2022-12-28T11:21:49","date_gmt":"2022-12-28T14:21:49","guid":{"rendered":"https:\/\/acrj.org.br\/?p=14198"},"modified":"2022-12-28T12:13:23","modified_gmt":"2022-12-28T15:13:23","slug":"2023-ano-novo-novos-habitos-alimentares","status":"publish","type":"post","link":"https:\/\/acrj.org.br\/index.php\/2022\/12\/28\/2023-ano-novo-novos-habitos-alimentares\/","title":{"rendered":"2023: Ano Novo, novos h\u00e1bitos alimentares"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"14198\" class=\"elementor elementor-14198\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d95da95 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d95da95\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4e0e738\" data-id=\"4e0e738\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-db663b1 elementor-widget elementor-widget-text-editor\" data-id=\"db663b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Alimentar-se bem pode ser mais f\u00e1cil e prazeroso do que se imagina<\/h3><p><strong>Por Gilberto Ururahy \u2013 Presidente do Conselho Empresarial de Medicina e Bem-Estar\u00a0da\u00a0ACRJ<\/strong><\/p><p>Ano novo \u00e9 temporada de promessas. Depois dos excessos gastron\u00f4micos, da Copa do Mundo, das ceias de Natal, de Ano Novo e das comemora\u00e7\u00f5es entre amigos, \u00e9 \u00e9poca em que a maioria das pessoas se prop\u00f5e a rever de serem revistas. Mas ainda hoje muita gente tem d\u00favidas: afinal, como montar um prato saud\u00e1vel?<\/p><p>Vamos por etapas. De todas as refei\u00e7\u00f5es, a mais importante \u00e9 o caf\u00e9 da manh\u00e3. Entre a \u00faltima refei\u00e7\u00e3o do dia anterior e a primeira do novo dia h\u00e1 um longo jejum. Durante o sono, o organismo continua trabalhando para manter as fun\u00e7\u00f5es b\u00e1sicas, gastando calorias. Ao se levantar, \u00e9 necess\u00e1rio fornecer energia para as tarefas do dia.<\/p><p>O caf\u00e9 da manh\u00e3 oferece, entre outros nutrientes, carboidrato, principal fonte de energia. Pular esta refei\u00e7\u00e3o n\u00e3o \u00e9 uma boa ideia, porque isso diminui nossa capacidade de concentra\u00e7\u00e3o, o metabolismo fica mais lento e chegamos ao almo\u00e7o com mais fome. Algumas op\u00e7\u00f5es de card\u00e1pios para a primeira refei\u00e7\u00e3o s\u00e3o: leite desnatado com cereais integrais; p\u00e3o integral com queijo magro e suco batido com linha\u00e7a; uma x\u00edcara de caf\u00e9 com leite desnatado, torradas com queijo branco e uma fatia de mel\u00e3o, por exemplo.<\/p><p>J\u00e1 no almo\u00e7o e no jantar, metade do prato deve ser preenchido com vegetais cruz e cozidos. Para a outra metade, fa\u00e7a da seguinte forma: preencha \u00bc com uma por\u00e7\u00e3o de prote\u00edna animal (carne de boi, frango, peixe ou ovos), uma por\u00e7\u00e3o de prote\u00edna vegetal (feij\u00e3o, gr\u00e3o de bico, soja ou lentilha) e uma por\u00e7\u00e3o de arroz integral.<\/p><p>Al\u00e9m disso, h\u00e1 alguns comportamentos padr\u00f5es, que devem ser adotados em todas as refei\u00e7\u00f5es, como evitar farinha branca (pobre em fibras, pode causar pris\u00e3o de ventre e problemas intestinais, al\u00e9m de ser absorvido mais rapidamente pelo organismo), beber bastante \u00e1gua ao longo do dia (\u00e9 recomendado o consumo de 2 a 3 litros por dia) e manter dist\u00e2ncia de alimentos ultra processados (como salsichas, lingui\u00e7as, salames, presuntos) e industrializados (biscoitos recheados e salgadinhos).<\/p><p>Duas dicas podem ser bastante \u00fateis para quem pretende adotar novos h\u00e1bitos: manter uma rotina de hor\u00e1rios (deixe o celular de lado e dedique-se a refei\u00e7\u00e3o, mastigando bem os alimentos) e preparar as refei\u00e7\u00f5es (al\u00e9m de mais econ\u00f4mico, \u00e9 uma forma de ter uma alimenta\u00e7\u00e3o mais saud\u00e1vel, j\u00e1 que \u00e9 voc\u00ea que controla todos os ingredientes utilizados).<\/p><p>A alimenta\u00e7\u00e3o equilibrada \u00e9 um dos pilares do estilo de vida saud\u00e1vel, que se completa com a pr\u00e1tica rotineira de exerc\u00edcios, realiza\u00e7\u00e3o de exames preventivos, boas noites de sono, evitar o consumo excessivo de sal, gorduras e doces, bem como de bebidas alco\u00f3licas e tabagismo. O come\u00e7o de um novo ano \u00e9 um excelente momento para reavaliar certas pr\u00e1ticas e firmar um pacto com a sa\u00fade.<\/p><p>Sa\u00fade \u00e9 preven\u00e7\u00e3o!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e1029a0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e1029a0\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-1667a66\" data-id=\"1667a66\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0c14540 elementor-widget elementor-widget-image\" data-id=\"0c14540\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/acrj.org.br\/wp-content\/uploads\/2022\/12\/Imagem-do-WhatsApp-de-2022-12-28-as-10.59.15.jpg\" class=\"attachment-large size-large wp-image-14206\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-9d2ba25\" data-id=\"9d2ba25\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-15cda26 elementor-widget elementor-widget-text-editor\" data-id=\"15cda26\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Gilberto Ururahy \u00e9 m\u00e9dico h\u00e1 mais de 40 anos, com longa atua\u00e7\u00e3o em Medicina Preventiva. Em 1990, desenvolveu a Med Rio Check-up, l\u00edder brasileira em check-up m\u00e9dico. \u00c9 detentor da Medalha da Academia Nacional de Medicina da Fran\u00e7a, Conselheiro estrat\u00e9gico da ABRH-Brasil e autor de quatro livros: Como se tornar um bom estressado (editora Salamandra), O c\u00e9rebro emocional (editora Rocco), Emo\u00e7\u00f5es e sa\u00fade (editora Rocco) e Sa\u00fade \u00e9 Preven\u00e7\u00e3o (editora Rocco), com o m\u00e9dico Galileu Assis, diretor da Med Rio Check-up.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Por Gilberto Ururahy \u2013 Presidente do Conselho Empresarial de Medicina e Bem-Estar da ACRJ<\/p>\n","protected":false},"author":1,"featured_media":14204,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_customify_content_layout":"","_customify_sidebar":"","_customify_page_header_display":"default","_customify_disable_header":"","_customify_disable_header_top":"","_customify_disable_header_main":"","_customify_disable_header_bottom":"","_customify_disable_page_title":"","_customify_disable_content_vertical_padding":"","_customify_disable_footer_top":"","_customify_disable_footer_main":"","_customify_disable_footer_bottom":"","_customify_breadcrumb_display":"","_customify_header_transparent_display":"","footnotes":""},"categories":[12],"tags":[],"class_list":["post-14198","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-artigos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - 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