A “boa” gordura

Com o avanço dos estudos a respeito do tema, aprendemos que existem gorduras BOAS. Além de algumas serem inofensivas, mais importante ainda é que muitas são bastante saudáveis. Alguns exemplos de gorduras BOAS: nozes, castanhas, abacate, azeite de oliva e chocolate amargo. Também podemos incluir na dieta, ovos, óleo de coco e manteiga. Mas devemos evitar ou, na verdade, eliminar do nosso dia a dia os embutidos e os alimentos que podem conter gordura trans, mas esses na sua maioria já tiramos naturalmente da nossa dieta, pois geralmente esses industrializados contém glúten.

Existem 03 tipos de gordura: saturadas, insaturadas e trans.

Gorduras insaturadas: tem ação antioxidante, anti-inflamatória. São geralmente de origem vegetal mas podem ser encontradas também nos peixes. A quantidade desse tipo de gordura para um adulto saudável é de 30% das calorias diárias. Exemplos: Azeite extra virgem (idealmente consumido frio), peixes, oleaginosas, sementes, chocolate amargo, ovos, azeitona, abacate.

Gorduras saturadas: são encontradas em frituras, queijos e carnes. São geralmente de origem animal. Segundo a OMS (Organização Mundial da Saúde), não deve passar de 10% da ingestão alimentar diária.

Gordura trans: é feita pela indústria, aplicada na produção de alimentos industrializados. Exemplos: bolachas, sorvetes e carnes processadas. É perigosa e, de acordo com a OMS, seu consumo diário deve ser no máximo de 1% do total de energia (numa dieta de 2.000 calorias não poderia passar de 2 gramas).

Então incluir a gordura BOA, gordura insaturada, na nossa dieta tem a vantagem de fazer bem e não conter glúten (na maioria das vezes).

Mas em qualquer dieta, além das escolhas de que alimentos consumir, é fundamental ter atenção na quantidade a ser consumida de cada alimento.
E para melhorar ainda mais o seu bem estar, faça exercícios físicos com regularidade, sempre lembrando que se o seu objetivo também for emagrecer, a alimentação continua sendo decisiva.

Ter uma dieta equilibrada aliada a pratica de atividade física vai trazer mais saúde pra sua vida. Se você ainda não melhorou seu hábitos, aproveite as promessas do início do ano e bora começar!

Fonte: “VivaBem” e “A Bússola da Alimentação”

Célia

27/01/2022

*Estamos compartilhando nossas experiências mas não somos médicas ou nutricionistas. Consulte um especialista para uma orientação profissional.

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