Alimentos aliados na redução das medidas

As fibras são essenciais para o bom funcionamento do intestino e são aliadas na redução das medidas. Lógico que apenas o consumo não vai garantir a diferença na fita métrica, porém, uma vez que contribuem para a promoção da sensação de saciedade, evitando o pico de glicose no sangue após as refeições, vale incluí-los na dieta e caprichar na prática de alguma atividade física em paralelo. O nutricionista e fisiologista Ricardo Zanuto listou quatro alimentos ricos em fibras e que podem ser incorporados ao seu cardápio:

Chia

Atua no controle glicêmico e da pressão arterial e tem ação antioxidante. A chia é rica em aminoácidos essenciais e em Ômega 3, um ácido graxo anti-inflamatório que auxilia no processo de recuperação de diversas células do organismo. Por conter grandes quantidades de fibras, essa semente também é uma importante aliada no processo de emagrecimento. Além de auxiliar na função gastrointestinal, retarda a absorção de glicose e gorduras pelas células intestinais e também ajuda no controle da fome, dando saciedade. A ingestão de duas colheres de sopa, em torno de 25g ao dia, já é responsável por promover grandes benefícios ao organismo.

Couve

É rica em fibras, tanto as solúveis quanto as insolúveis, sendo um potente aliado no processo digestivo e nas funções gastrointestinais. Contém flavonoides e carotenoides que são importantes antioxidantes e que auxiliam no bom funcionamento do organismo. Além disso, possui sulforafano, isotiocianato e indóis, que são substâncias anticancerígenas que atuam no fígado. Não há uma quantidade mínima de consumo. Em 100 gramas de couve-flor há 2,4 gramas de fibras e a cada 100 gramas de couve manteiga há 3,1 gramas de fibras.

Rúcula

Esta hortaliça possui uma boa quantidade de fibras. São 1,4 gramas para cada 100 gramas. A rúcula possui substâncias antioxidantes e que exercem importante papel protetor para o organismo na eliminação de toxinas que podem causar câncer de esôfago e de cólon. Não há uma recomendação mínima do seu consumo, podendo ser ingerida tranquilamente ao longo do dia.

Lentilha

A lentilha possui 17 gramas de fibras para cada 100 gramas. Contribui para a manutenção das funções gastrointestinais normais. Assim como as outras leguminosas, possuem grandes quantidades de polifenóis, que exercem importantes ações antioxidantes, imunomoduladoras e anticancerígenas, auxiliando no bom funcionamento do fígado e de outros órgãos. As recomendações para as leguminosas, incluindo a lentilha, é que seja ingerida de 1 a 3 porções por dia.

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