Como Evitar Excessos Calóricos

24 Dezembro, 2017 admin Saúde 190
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Sabia que é possível saborear os doces de Natal sem engordar um grama a mais? Os excessos praticados na Ceia de Natal e no Reveillon obrigam a muita ginástica para resistir à tentação ou, em caso contrário, submeter-se a muito exercício para queimar as calorias ingeridas. Quem não acordou na manhã do dia 25 arrependida das guloseimas do dia anterior? Pois é! Evite tudo isso vivendo esta época com moderação e sem que as tradições se percam.

Frutas cristalizadas

Devem ser consumidas com cuidado, uma vez que têm açucar mais concentrado acabando, assim, por serem mais calóricas do que as frutas frescas. Além disso são mais “gulosas” por isso não ultrapassa as duas ou três unidades.

Frutos secos

Apesar de ricos em gorduras saudáveis há que atentar na quantidade ingerida. Nada de excessos. Consumidos na dose certa ajudam a manter-nos em forma e saudáveis. De acordo com um estudo publicado no Archives of Internal Medicine, o seu consumo, associado a uma dieta mediterrânica tradicional, beneficia o controlo da síndrome metabólica. Os frutos secos encontram-se entre as melhores fontes alimentares de vitamina E, um poderoso antioxidante que neutraliza os radicais livres reforçando o sistema imunitário.

 

Sobremesas

Exigem conta, peso e medida. Prefira fruta ou um gelado de frutas aos tradicionais fritos de Natal. Se ainda assim não conseguir resistir tente reduzir na quantidade e na mistura de doces.

Espumantes

Constituem algumas das bebidas eleitas para as festividades e para não estragarem a dieta escolha as de menor teor de açúcar na sua composição. E, claro, modere o consumo.

Outros alimentos

Evite os de alto teor de gorduras saturadas, como as frituras, os salgadinhos, maionese, queijos gordos, carnes gordurosas  como o presunto, pernil, bacon, salame e pele de aves.

Depois há uma série de estratégias para impedir a “engorda”:

  • Saboreie a refeição mastigando bem os alimentos e sem pressas
  • Levante da mesa logo depois de comer para fugir à tentação de continuar a degustar prato após prato. É que o dia tende a transformar-se numa única refeição gigante
  • Controle-se nos buffets. Não corra para a mesa e use prato de sobremesa
  • Evite os refrigerantes e as bebidas alcoólicas de alto teor calórico

APÓS A FESTA

Não se sinta culpada/o no dia a seguir à consoada e no dia seguinte à passagem de ano. Recorra a alguns truques:

  • Elimine as sobras
  • Nos dias seguintes opte por alimentos light
  • Faça caminhadas e retome o exercício físico

Fotos: DR., Divulgação

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