Saúde Intestinal e Rendimento Esportivo
Autor: Nutricionista Denise Entrudo | Publicado: 2015-03-12T10:55:00-03:00






A
frase ‘somos o que comemos’ deve ser muito familiar, não?! Escutamos várias
vezes de médicos, nutricionistas, que tudo aquilo que você ingere irá
interferir no seu corpo. Mas, você já se questionou que, se somos o que
comemos, o destino final do que ingerimos, deve ser analisado?! 



No
meu trabalho diário, sempre questiono aos meus pacientes sobre o hábito
intestinal, o tipo de fezes, a ocorrência de gases e flatulências. Muitos acabam
se constrangendo. Mas, você aí do outro lado deve estar se perguntando, do por
quê um artigo sobre o hábito intestinal. Abaixo vão todas as minhas
justificativas...



A
microbiota está diretamente relacionada com a nutrição, fisiologia e regulação
do sistema imune. Temos três tipos de bactérias predominantes, as probióticas,
comensais e patogênicas. As bactérias probióticas exercem papel benéfico em
nossa saúde e compreendem um percentual baixo da nossa microbiota, entre 11 e
13%. Já as comensais, compreendem maior parte das bactérias&nbsp; podendo ter ações que promovem o equilíbrio
ou o desequilíbrio das funções do trato gastrointestinal (TGI) e por último as
patogênicas. Elas estão em menor quantidade no TGI, porém quando existe a
oportunidade, se proliferam e podem lesionar a mucosa causando doenças.



Por
isso é importante pararmos alguns segundos para analisar o tipo de fezes e como
está o hábito intestinal. Alguns devem estar pensando, que nojo! Pois bem, é
necessário... Grave bem o que estou escrevendo: se o hábito intestinal não
estiver adequado, de nada adianta consumir um monte de suplementos, pois isso
pode gerar o crescimento de bactérias ruins no intestino, ou seja, o suplemento
ao invés de te ajudar, vai piorar a sua situação.



Muitos
estudos recentes, tem relacionado a flora intestinal com o desempenho
esportivo, ganho de peso, alergias, inflamações e até depressão. Só para vocês
terem noção, uma das melhores revistas científicas, a Nature já tem publicado
sobre o assunto. Para analisar a sua saúde através das fezes, em 1997, o Dr.
Ken Heaton criou uma escala que define o tipo de fezes com o tempo em que elas
permanecem no cólon, local em que as bactérias estão mais presentes.



Tipo
1: fezes rígidas em pequenas bolinhas, como o cocô de cabritos. Pode ser a
característica de uma disbiose, ou seja, desbalanço da flora intestinal, muito
grave, possivelmente relacionada com uma inflamação no intestino. Existe uma
reabsorção grande de água e está fortemente relacionada com a constipação, que
é a dificuldade em evacuar.

Tipo
2: o tipo 2 tem uma condição muito parecida com a do tipo 1, porém, menos
grave. Muito comum em pessoas que sofrem da síndrome do intestino irritado.

Tipo
3: esse tipo de fezes já pode ser considerado normal, porém, revela um
princípio de desregulação nos processos intestinais. Ainda pode causar incômodo
na hora de evacuar.

Tipo
4: fezes adequadas! Típica daquelas pessoas que vão ao banheiro todos os
dias e não tem problemas ao evacuar. 

Tipo
5: fezes quase adequadas, pois são eliminadas de maneira fácil. São comuns
para aquelas pessoas que vão ao banheiro de 2 a 3 vezes ao dia.

Tipo
6: esse tipo representa um princípio de problema intestinal. Fezes difíceis
de limpar com papel. Estão diretamente relacionadas com o aumento de pressão
sanguínea e estresse.
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Tipo
7: Diarreia. Fezes totalmente líquidas que causam desidratação e muita dor
de barriga. Relacionada com viroses e também presente em muitas crianças que
ainda não tem a flora intestinal totalmente formada. 





Fonte: Biologia Total



Mas
quais os cuidados nutricionais que devemos ter para melhorar o hábito
intestinal? É importante incluirmos fibras, boa ingestão de água, alimentos
prebióticos e probióticos. 



Os
alimentos prebióticos são: 



&nbsp; &nbsp; &nbsp;&nbsp;Biomassa de banana verde;
&nbsp; &nbsp; &nbsp;&nbsp;Batata Yacon;
&nbsp; &nbsp; &nbsp;&nbsp;Chicória;
&nbsp; &nbsp; &nbsp;&nbsp;Alho-poró;
&nbsp; &nbsp; &nbsp;&nbsp;Alho;
&nbsp; &nbsp; &nbsp;&nbsp;Bananas;
&nbsp; &nbsp; &nbsp;&nbsp;Cebola;
&nbsp; &nbsp; &nbsp;&nbsp;Tomate;
&nbsp; &nbsp; &nbsp;&nbsp;Beterrraba;
&nbsp; &nbsp; &nbsp;&nbsp;Aspargos;
&nbsp; &nbsp; &nbsp;&nbsp;Alcachofra;
&nbsp; &nbsp; &nbsp;&nbsp;Aveia;

<!--[if !supportLists]-->

E os
probióticos devem ser usados em forma de suplementação para melhorar a ação.
Portanto, se você é atleta amador ou profissional, avalie o hábito intestinal junto
ao seu nutricionista, pois você pode ter grandes melhoras de performance a
partir do momento em que absorver mais vitaminas e minerais e isso vais
acontecer quando a sua saúde intestinal estiver boa por completo.



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<![endif]-->

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table.MsoNormalTable
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