Vida Saudável
Autor: Luiza Guimarães | Publicado: 2012-09-10T18:24:00-03:00

<!--[if gte mso 9]>
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   UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
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   UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
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   UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
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   UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
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   UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
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   UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
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   UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
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   UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
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   UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
  
  
 
<![endif]--><!--[if gte mso 10]>

 /* Style Definitions */
 table.MsoNormalTable
 {mso-style-name:"Tabela normal";
 mso-tstyle-rowband-size:0;
 mso-tstyle-colband-size:0;
 mso-style-noshow:yes;
 mso-style-priority:99;
 mso-style-qformat:yes;
 mso-style-parent:"";
 mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
 mso-para-margin-top:0cm;
 mso-para-margin-right:0cm;
 mso-para-margin-bottom:10.0pt;
 mso-para-margin-left:0cm;
 line-height:115%;
 mso-pagination:widow-orphan;
 font-size:11.0pt;
 font-family:"Calibri","sans-serif";
 mso-ascii-font-family:Calibri;
 mso-ascii-theme-font:minor-latin;
 mso-fareast-font-family:"Times New Roman";
 mso-fareast-theme-font:minor-fareast;
 mso-hansi-font-family:Calibri;
 mso-hansi-theme-font:minor-latin;
 mso-bidi-font-family:"Times New Roman";
 mso-bidi-theme-font:minor-bidi;}

<![endif]-->


Hoje a Rê prepaprou algumas orientações nutricionais para ter uma vida saudável:


<!--[if gte mso 9]>
 <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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   UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
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   UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
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   UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
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   UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
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   UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
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   UnhideWhenUsed="false" Name="Table Grid"/>
  
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   UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
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   UnhideWhenUsed="false" Name="Light Shading"/>
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   UnhideWhenUsed="false" Name="Light List"/>
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   UnhideWhenUsed="false" Name="Light Grid"/>
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   UnhideWhenUsed="false" Name="Medium Shading 1"/>
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   UnhideWhenUsed="false" Name="Light List Accent 1"/>
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   UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
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   UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
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   UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
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   UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
  
  <w:LsdException Locked="false" Priority="34" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
  <w:LsdException Locked="false" Priority="29" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
  <w:LsdException Locked="false" Priority="30" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
  <w:LsdException Locked="false" Priority="66" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
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   UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
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   UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
  <w:LsdException Locked="false" Priority="69" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
   UnhideWhenUsed="false" Name="Dark List Accent 1"/>
  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
  <w:LsdException Locked="false" Priority="72" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
  <w:LsdException Locked="false" Priority="73" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
  <w:LsdException Locked="false" Priority="60" SemiHidden="false"
   UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
  <w:LsdException Locked="false" Priority="61" SemiHidden="false"
   UnhideWhenUsed="false" Name="Light List Accent 2"/>
  <w:LsdException Locked="false" Priority="62" SemiHidden="false"
   UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
  <w:LsdException Locked="false" Priority="63" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
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   UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
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   UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
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   UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
  <w:LsdException Locked="false" Priority="67" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
  <w:LsdException Locked="false" Priority="68" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
  <w:LsdException Locked="false" Priority="69" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
   UnhideWhenUsed="false" Name="Dark List Accent 2"/>
  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
  <w:LsdException Locked="false" Priority="72" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
  <w:LsdException Locked="false" Priority="73" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
  <w:LsdException Locked="false" Priority="60" SemiHidden="false"
   UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
  <w:LsdException Locked="false" Priority="61" SemiHidden="false"
   UnhideWhenUsed="false" Name="Light List Accent 3"/>
  <w:LsdException Locked="false" Priority="62" SemiHidden="false"
   UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
  <w:LsdException Locked="false" Priority="63" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
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   UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
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   UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
  <w:LsdException Locked="false" Priority="66" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
  <w:LsdException Locked="false" Priority="67" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
  <w:LsdException Locked="false" Priority="68" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
  <w:LsdException Locked="false" Priority="69" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
   UnhideWhenUsed="false" Name="Dark List Accent 3"/>
  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
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* Mastigue bem os alimentos, comendo devagar para facilitar a digestão e
saborear os alimentos; 
* Procure fazer as refeições em lugar tranqüilo, evitando outro tipo de
atividade enquanto se alimenta, como por exemplo, assistir TV; 
* Fracionar a dieta em 5-6 refeições/dia (3/3 hs), evitando longos período
de jejum; 


* Evite consumir muitos produtos a base de farinhas brancas (pão, biscoitos,
bolachas) em uma mesma refeição,; dê preferência aos integrais; 
* Evitar comer fora dos horários estabelecidos; 
* Evite jejum prolongado; 
* Hidrate-se bem, ingerir bastante água (10 a 12 copos) diariamente; 
* Evite a ingestão de líquidos durante as refeições, pois dificulta a
digestão, absorção e utilização dos nutrientes, o ideal é ingerir líquidos 30
min. antes ou 1 hora depois das grandes refeições (almoço e jantar); 
* Dê preferências às carnes magras grelhadas, assadas ou cozidas, ou às
carnes brancas (peixe ou frango); 
* Não tente “compensar” aumentando o número de refeições por ter comido a
menos no almoço ou jantar; 
* Evitar preparações com molhos de creme de leite, queijos gordurosos e
frituras; * Os alimentos ricos em açúcar devem ser reduzidos. Substitua os
doces por frutas e os refrigerantes por sucos de frutas; 
* Evite o consumo exagerado de frutas, pois contem frutose que também
alteram a glicemia. Procure consumir no máximo 3-5 porções de frutas ao longo
do dia, mas NUNCA duas frutas no mesmo momento. 
* Pese-se somente a cada consulta de controle; 
* Fuja das “calorias vazias”, como os refrigerantes. Caso não seja possível
escolha os diet; 
* Substitua o açúcar por adoçante artificial recomendado por seu
nutricionista; 
* Evitar o uso de óleo ou azeite para temperar saladas. Tempere com limão ou
vinagre e temperos naturais (salsa, cebolinha, orégano, manjericão, etc.); 
* Dar preferência aos produtos naturais evitando os industrializados, que
geralmente contém grandes quantidades de gordura, açúcar, aditivos e sal
(sódio)(habitue-se a ler os rótulos); 
* Aumente a ingestão de frutas, verduras e legumes e aproveite sempre que
possível as cascas e os bagaços. As fibras contidas nestes alimentos ajudam o
organismo no controle da glicose, colesterol, hipertensão e no funcionamento do
intestino; 
* Evitar o fumo e a ingestão de bebidas alcoólicas, se fizer o uso, faça com
moderação; 
* Praticar atividade física regularmente, contribui para o fortalecimento
dos ossos, previne e trata do colesterol alto, hipertensão, diabetes e
obesidade, então Mexa-se! 
* Lembre-se “A mudança começa por VOCÊ!” 








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