Monday, November 02, 2009

Comer sem carne: uma boa forma de adquirir saúde e fazer economia


Os especialistas no assunto dizem que para muitos pode parecer um desafio servir uma alimentação realmente saudável sem a inclusão de alimentos de origem animal, carne, mas a realidade é que é sim, possível planejar uma alimentação muito mais nutritiva, mais saudável e ainda por cima, econômica.

Uma alimentação saudável é constituída a partir de vegetais, feijões e grãos – em lugar da tradicional carne.

Uma dieta baseada em plantas, enfatizada em frutas e verduras, grãos, feijões e legumes, além de castanhas, é rica em fibras, vitaminas e outros nutrientes. Sabe-se, por exemplo, que pessoas que comem uma alimentação baseada unicamente em vegetais (vegetarianos, veganos e/ou crudívoros) geralmente consomem menos calorias e têm um nível de colesterol muito menor do que o dos não vegetarianos.

O Instituto Nacional de Câncer dos Estados Unidos estudou 500 mil pessoas e descobriu que os que tinham o hábito de comer uma média de 120 gramas de carne vermelha ou mais, diariamente, deste total geral, 30% tinham uma estimativa de vida de no mínimo 10 anos a menos dos que comiam menos carne, ou que não comiam em absoluto.

De fato o ser humano adulto, por exemplo, só necessita de 10 a 35% de calorias originárias de proteínas durante um dia. Baseado em uma dieta de 2000 calorias diarias (um adulto normal) essa quantidade de proteína se resume a 50 a 175 gramas ao dia e é claro que pode-se obter proteína através de outras fontes alimentares que não sejam as carnes, como por exemplo:

- ovos (para os ovo-lacto-vegetarianos). Um ovo grande tem uma média de 6 gramas de proteína.

- leite e queijo (para os ovo-lacto-vegetaianos e lacto-vegetarianos). Um copo de leite contém aproximadamente 8 gramas de proteína e igualmente uma porção de queijo. Mas tenha cuidado, muitos queijos são ricos em gordura e custam muito. Opte por um que seja mais “magro”, saudável e econômico.

- tofu (para os veganos). Uma porção de tofu (“queijo de soja”) possui o equivalente a 6 gramas de proteína.

Para quem não está acostumado a uma alimentação sem carne, pode-se tentar a introdução de uma alimentação mais saudável aos poucos. Considere, por exemplo, retirar a carne do almoço e jantar de um dia da semana e vá aumentando gradualmente à medida que perceba que está melhorando em saúde, à medida que perceba que seu bolso está agradecendo, e a balança também.

Faça substituições, como por exemplo, lazanhas de queijo, sopa ou salada de verduras com macarrão. Ou tente subsituir a carne pelas seguintes comidas ricas em proteína em suas receitas favoritas:

- feijões e legumes – excelentes em cassarolas e saladas.

- feijão cozido ao estilo mexicano (sem carne) – uma boa substituição em tortilhas, “burritos” e até mesmo em omeletes.

- tofu – uma adição perfeita para as comidas ao estilo chinês, como verduras refogadas.

Pense nisso... com certeza o seu coração, a sua saúde em geral e o seu bolso vão agradecer...

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Professional Counseling - 24 hours / 7 days a week - English, Español, Portugues
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85 Deixaram aqui suas Palavra(s) de Amor:

Ava

Carmem, sabemos dos benefícios de uma alimentação saudável... Mas o tal costume... a camidinha da mamãe... os vícios que vamos acumulabndo não nos deixam seguir a orientção correta...
Que os beneficio são muitos, não restam dúvidas...

Excelente texto!


Beijos!

Anonymous

Juro que eu tentei. Mas justamente o meu filho mais velho é viciado em carne! O interessante foi o último exame que os meus dois fizeram. O "carnívoro" teve um resultado muito melhor que o "quase vegetariano"! E eu fico presa ainda às carnes. :) Enquanto ele não for servir ao exército e aprender a comer até pedra. :)

bjs e virando frequentadora.

Nothingandall

Pois... sobre isso vou dizer o seguinte: a minha mãezinha querida - tem 90 anos - não come carne excepto a de aves: as chamadas carnes brancas. A minha filha (de 25 anos) há cerca de dois meses decidiu deixar de comer carne!...

PS: A Carmencita não ... não... não pode atrasar, nem que seja para ler belos poemas! (lol) Que poesia maior existe senão ela? Uma bela semana com flores, sorrisos e ... poersia :)

Pelos caminhos da vida.

O perfeito aproveitamento do dia de hoje é a melhor preparação para o dia de amanhã.

Boa noite.

beijooo.

Roque Soto

E ben certo que comer carne en exceso non é bo para a saúde, e peor si os animais están alimentados con determinados pensos.

Unha aperta

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