Nesta pagina você encontrará os artigos escritos pela personal trainer online Gabrielle Bonates.
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Treinadora Gabrielle Bonates 08/03/2021 Leitura: 5 min
Neste artigo a treinadora e personal trainer online Gabrielle Bonates mostra alguns exercicios para fortalecer o joelho. Antes de apresentar quais são esses exercícios para joelho, precisamos entender, com mais detalhes, alguns conceitos e definições. […]
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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
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[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:
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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
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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.
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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.
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