Nesta categoria você vai encontrar como amenizar o “mal do século”: a Ansiedade. Veja como a nutrição pode contribuir para diminuir a ansiedade.
Bruno Rodrigo "BR" (da Nutrição) 17/02/2021 Leitura: 8 min
Contar calorias importa? Essa é uma das perguntas sobre nutrição que recebo frequentemente lá no Instagram. Se é realmente necessário contar calorias ou não. Aproveitando, se você ainda não me segue lá @brdanutricao clique aqui […]
Bruno Rodrigo "BR" (da Nutrição) 23/10/2019 Leitura: 6 min
Neste artigo vou te mostrar alguns poderosos alimentos para a ansiedade e estresse. Além de combater esses sentimentos você ainda irá emagrecer no processo.
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Referencias Cardapio Vegetariano: https://www.muscleandstrength.com/articles/how-to-create-muscle-building-vegetarian-meal-prep
[1] United Call to Action on Vitamin and Mineral Deficiencies
[2] Pinheiro MM, Schuch NJ, Genaro PS, Ciconelli RM, Ferraz MB, Martini LA. Nutrient intakes related to osteoporotic fractures in men and women – The Brazilian Osteoporosis Study (BRAZOS). Nutr J. 2009;8:6.
[3] EVERYTHING YOU EAT AND DRINK MATTERS – FOCUS ON VARIETY, AMOUNT, AND NUTRITION
[8] Fruit and Vegetable Intake in Relation to Risk of Ischemic Stroke
[11] Berrazaga I., Micard V., Gueugneau M., Walrand S (2019). “The role of the anabolic properties of plant- versus animal-based protein sources in supporting muscle mass maintenance: A critical review”.
Lasanha Vegetariana de Berinjela
Ingredientes:
250 g de massa para lasanha já cozida (ou massa fresca crua)
1 cebola grande picadinha
1 pimentão amarelo ou vermelho picadinho
4 dentes de alho picados
3 colheres de sopa de azeite de oliva extravirgem
1 abobrinha grande em cubos
1 berinjela grande em cubos
1 colher de chá de orégano
1/2 colher de chá de alecrim fresco picado
Sal e pimenta-do-reino a gosto
1 litro de molho de tomate
300 g de queijo mussarela fatiado ou ralado
100 g de queijo parmesão ralado
Como fazer:
1. Coloque os cubos de abobrinha e berinjela em uma peneira e polvilhe com sal. Deixe descansar por 30 minutos. Vai soltar líquido, então descarte-o.
2. Refogue a cebola com o alho e o pimentão no azeite até que fiquem macios e dourados a gosto. Adicione a abobrinha, a berinjela e as ervas, mexa, tampe a panela e cozinhe sem líquido até que os legumes fiquem macios. Prove o sal e salgue a gosto.
Montagem da lasanha:
Espalhe uma concha de molho na assadeira. Por cima faça uma camada de massa, por cima da massa faça uma camada de legumes, cubra os legumes com mais molho. Faça outra camada de massa e cubra com molho e queijo mussarela, polvilhe com um pouco de parmesão. Repita a camada de massa, legumes e molho. Faça quantas camadas conseguir, a quantidade de camadas vai depender do tamanho e altura de sua assadeira.
Eu gosto de terminar com queijo mussarela e por cima polvilhar bastante queijo parmesão ralado.
Leve ao forno por aproximadamente 30 minutos ou até que borbulhe e o queijo gratine. Bon appetit!
Segue abaixo as várias fontes e referencias utilizadas para montagem do artigo “Ciclo de Carboidratos”:
Fontes e Referencias:
[1] Trexler, E.T., Smith-Ryan, A.E. & Norton, L.E. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr 11, 7 (2014). https://doi.org/10.1186/1550-2783-11-7
McArdle W, Katch FL, Katch VL. Fisiologia do Exercício. 8 ed. Guanabara Koogan. 2015
[2] Kerksick et al. ISSN exercise & sports nutrition review update: research and recommentations. Journal of the International Society of Sports Nutrition (2018) 15:38. https://doi.org/10.1186/s12970-018-0242-y
Helms, E.R., Aragon, A.A. & Fitschen, P.J. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr 11, 20 (2014) doi:10.1186/1550-2783-11-20
[3] Ravussin, E.; Lillioja, S.; Knowler, W.C.; Christin, L.; Freymond, D.; Abbott, W.G.H.; Boyce, V.; Howard, B.V.; Bogardus, C. Reduced Rate of Energy Expenditure as a Risk Factor for Body-Weight Gain. N. Engl. J. Med. 1988, 318, 467–472
Bosy-Westphal, A.; Schautz, B.; Lagerpusch, M.; Pourhassan, M.; Braun, W.; Goele, K.; Heller, M.; Glüer, C.C.; Müller,
M.J. Effect of weight loss and regain on adipose tissue distribution, composition of lean mass and resting energy expenditure in young overweight and obese adults. Int. J. Obes. 2013, 37, 1371.
Maddalena, C.; Vodo, S.; Petroni, A.; Aloisi, A.M. Impact of testosterone on body fat composition. J. Cell Physiol. 2012, 227, 3744–3748.
Strohacker, K.; McCaffery, J.M.; MacLean, P.S.; Wing, R.R. Adaptations of leptin, ghrelin or insulin during weight loss as predictors of weight regain: A review of current literature. Int. J. Obes. 2014, 38, 388–396.
Muller, M.J.; Enderle, J.; Pourhassan, M.; Braun, W.; Eggeling, B.; Lagerpusch, M.; Gluer, C.C.; Kehayias, J.J.; Kiosz, D.; Bosy-Westphal, A. Metabolic adaptation to caloric restriction and subsequent refeeding: The Minnesota Starvation Experiment revisited. Am. J. Clin. Nutr. 2015, 102, 807–819.
Warren, M.P. Endocrine manifestations of eating disorders. J. Clin. Endocrinol. Metab. 2011, 96, 333–343.
Weigle, D.S.; Brunzell, J.D. Assessment of energy expenditure in ambulatory reduced-obese subjects by the techniques of weight stabilization and exogenous weight replacement. Int. J. Obes. 1990, 14 (Suppl. 1), 69–77; discussion 77–81.
Tobey, J.A. The Biology of Human Starvation. Am. J. Public Health Nations Health 1951, 41, 236–2
Mettler, S.; Mitchell, N.; Tipton, K.D. Increased protein intake reduces lean body mass loss during weight loss in athletes. Med. Sci. Sports Exerc. 2010, 42, 326–337.
Elia, M.; Stubbs, R.J.; Henry, C.J. Differences in fat, carbohydrate, and protein metabolism between lean and obese subjects undergoing total starvation. Obes. Res. 1999, 7, 597–604.
Suryanarayana, B.V.; Kent, J.R.; Meister, L.; Parlow, A.F. Pituitary–gonadal axis during prolonged total starvation in obese men. Am. J. Clin. Nutr. 1969, 22, 767–770.
Heymsfield, S.B.; Gonzalez, M.C.; Shen, W.; Redman, L.; Thomas, D. Weight loss composition is one-fourth fat-free mass: A critical review and critique of this widely cited rule. Obes. Rev. Off. J. Int. Assoc. Study Obes.
2014, 15, 310–321.
eos et al. Intermittent dieting: theoretical Considerations for the athlete. Sports. 2019
Segue abaixo as várias fontes e referencias utilizadas para montagem do artigo “Para que serve omega 3”:
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2010;48(11):3093-7.
*British Nutrition Foundation. N-3 fatty acids and health. London: British Nutrition Foundation; 1999. Briefing paper.
*Calabresi L, Villa B, Canavesi M, Sirtori CR, James RW, Bernini F, et al. An omega-3 polyunsaturated fatty acid concentrate increases plasma high-density lipoprotein 2 cholesterol and paraoxonase levels in patients with familial combined
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*European Medicines Agency. EMA confirms omega-3 fatty acid medicines are not effective in preventing further heart problems after a heart attack. EMA, 2019. LINK: https://www.ema.europa.eu/en/news/ema-confirms-omega-3-fatty-acid-medicines-are-not-effective-preventing-further-heart-problems-after
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*IFFO. Global Recommendations for EPA and DHA Intake. 2015. LINK: https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=5&ved=2ahUKEwioxfvZ–XoAhXhE7kGHTKBBxYQFjAEegQIBRAB&url=http%3A%2F%2Fwww.iffo.net%2Fcn%2Fsystem%2Ffiles%2FA%25206%2520Summary%2520GOED%2520For%2520IADSA%2520only%2520english.pdf&usg=AOvVaw21RSCJmCthBQhbLTeaCLMr
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