Lanches saudáveis e rápidos para quem quer perder peso

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Opções rápidas, acessíveis e deliciosas para manter a boa forma. O segredo está na proteína!

Biscoito de arroz + pasta de amendoim

O biscoito de arroz são os chamados carboidratos bons, possuem baixo índice de açúcar. Combinados com pasta de amendoim, é capaz de fornecer energia e gordura de boa qualidade.

Queijo cottage com banana

O cottage quase não possui gordura e tem uma excelente quantidade de proteína. Já a banana, além de garantir que a fome não apareça logo, evita cãibras musculares e estimula a produção de serotonina, nosso hormônio do bem-estar.

Grão-de-bico torrado

Riquíssima em ácido fólico, gorduras boas e vitaminas K, E e C, essa leguminosa é a opção perfeita como substituição das proteínas de origem animal para quem é vegetariana ou vegana. Ela ainda é cheia de fibras para ajudá-la a enfrentar a rotina do dia a dia. Se preferir, tempere com curry ou pimenta para acelerar o metabolismo.

Iogurte grego com morango

O iogurte grego (com baixo teor de gordura) é fonte de proteínas e carboidratos. “Já a fruta adiciona ao mix uma quantidade considerável de fibras que vai ajudar a mantê-la firme até a hora do almoço”, diz o especialista.

Ovo cozido + laranja

O ovo mantém suas gorduras boas e proteínas de alto valor biológico intactas durante a cocção. Ao consumi-lo com a laranja, você garante o equilíbrio entre todos os macronutrientes de que o corpo precisa para funcionar em harmonia e a todo vapor.

Pão integral + atum

O pão integral faz o papel do carboidrato de qualidade e o atum é ótima fonte de proteína e gordura boa. Essa combinação é uma refeição de excelente qualidade. Se preferir, use um requeijão light pra deixar ainda mais gostoso.

Quando comer

Os lanches rápidos devem ser consumidos nas refeições intermediárias, priorize as refeições diárias principais com ingestão de nutrientes que auxiliem melhor no funcionamento de seu corpo. Sendo assim, escolha a melhor opção de lanche com poucas calorias e consuma-o no seu lanche da manhã ou no seu da tarde. Não se esqueça de acrescentar fontes de proteínas, carboidratos, vitaminas e sais minerais.

Faça exercícios físicos

10 motivos para se exercitar

  1. Melhor disposição física para as atividades do dia-a-dia;
  2. Funciona mais que dieta quando o assunto é perda de peso, porque a atividade física promove aceleração do metabolismo, que consome calorias até em repouso;
  3. Regula o sono, pois a prática de exercícios libera endorfina, uma enzima que proporciona bem-estar e diminui a ansiedade e o estresse;
  4. Inibe os resfriados, pois a prática de atividade física fortalece o sistema imunológico;
  5. Diminui os riscos do câncer de mama, pois os exercícios diminuem os níveis de estrogênio – hormônio intimamente ligado ao câncer de mama;
  6. Combate a osteoporose, doença dos ossos,  pois fortalece a massa óssea devido ao impacto promovido pelos exercícios no corpo;
  7. Reduz o colesterol ruim (LDL);
  8. Previne o diabetes, pois contribui para regular a produção de insulina;
  9. Controla a hipertensão, pois libera substâncias que causam a dilatação e o fortalecimento dos vasos sanguíneos;
  10. Aumenta a libido e a performance sexual, pois melhora a autoestima e o condicionamento físico.

 

Compartilhe com seus amigos essas dicas de alimentação. Elas são bem práticas e geram resultados comprovados.

 

Fonte: Boa Forma

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