Alimentação + atividade física = vida saudável  
Autor: Vitao Alimentos | Publicado: 2013-04-19T10:04:00-07:00

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Atividade física para adultos


A Organização Mundial de Saúde recomenda que as
pessoas se mantenham suficientemente ativas em todos os ciclos da vida, sendo
que, adultos saudáveis, com idades entre 18 e 65 anos, devem realizar
atividades físicas aeróbicas com intensidade moderada pelo menos por 30 minutos
(ou 3 vezes de 10 minutos), durante 5 ou mais vezes na semana ou, com
intensidade vigorosa, 3 vezes por semana, no mínimo por 20 minutos, sendo que a
combinação entre atividades físicas moderadas e vigorosas também pode ser
feita.



Além disso, os adultos devem realizar atividades físicas que
mantenham ou aumentem a força muscular no mínimo 2 vezes por semana, sendo
aconselhados 8 a 10 exercícios com 8 a 12 repetições que envolvam os principais
músculos do corpo2.



Alimentação pré-exercícios

- Evite praticar atividade física em jejum, esta é uma
prática comum entre pessoas que desejam perder peso mais facilmente. Nessa
condição, o rendimento físico fica sensivelmente prejudicado, o que muitas
vezes faz com que a pessoa interrompa a sessão de exercícios e,
consequentemente, tenha menor gasto energético1.

- Não coma grandes quantidades muito próximo ao
início da atividade física. Como a capacidade gástrica varia de indivíduo para
indivíduo, orienta-se para que se coma sempre de forma a não sentir o estômago
dilatado1 ;

- Não faça uso de alimentos gordurosos, condimentados ou
estranhos à sua alimentação habitual, para evitar possíveis enjoos, náuseas,
dores abdominais, diarréia, dores de cabeça, entre outros transtornos1;

- Não se esqueça de hidratar-se ingerindo 1 copo (200mL) 15
minutos antes da atividade1;

- Dê preferência às refeições que contenham principalmente
fontes alimentares ricas em carboidratos (ex. frutas, aveia), pois estes
alimentos são os de mais fácil digestão e permitirão que se tenha mais energia
para a prática da atividade física. Entretanto, procure evitar o consumo
excessivo de alimentos de elevado índice glicêmico (ex. batata inglesa, pão
branco, mel, arroz branco, milho), pois estes podem estar relacionados à queda
no desempenho, tendo em vista que estão relacionados à inibição do gasto de
gordura1. 



Exemplo de alimentação pré-exercícios

30 minutos antes do início da atividade realize uma refeição
leve. Inclua nesta refeição alimentos fontes de carboidratos conforme sugestões
abaixo:

- Sanduíche de pão integral com queijo branco ou peito de
peru;

- Iogurte com cereais; 

- Frutas como maça, pera ; 

- Banana com aveia;

- Um copo de suco de fruta e torradas ou biscoitos
integrais;

- Barrinha de cereais;

- Vitamina de frutas 



Alimentação pós-exercícios

- Continue realizando a hidratação e a reposição energética.


- Para saber o quanto de líquido precisará ser reposto
recomenda-se que seja feita a pesagem antes e depois do exercício, a diferença
de peso (em quilos) corresponderá (em litros) à quantidade de líquido a ser
reposto1. 

- Recomenda-se o consumo de carboidratos de alto índice
glicêmico, visando otimizar a liberação da insulina, como pão branco, sopa de
feijão, bolos1. 

- Realize uma adequada reposição protéica para auxiliar na
recuperação muscular, alimentos como queijos, leites, carnes1.

- Muitas pessoas, especialmente aquelas submetidas a
restrições alimentares, costumam restringir o consumo de carboidratos
pós-exercício; entretanto, esta conduta prejudica no ganho de massa magra
(músculo), basicamente porque na falta de quantidades suficientes de
carboidrato, o nosso organismo direcionará parte da proteína consumida para a
obtenção de energia1.&nbsp;







Referências: 



1.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;
ALVES, L. A. Alimentação pré, durante e pós exercício. Rev. Fitness e
Performance Journal, Rio de Janeiro, v.5, n.2, p.110, 2006.&nbsp;&nbsp;



2.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;
HASKELL, W. L. et al. Physical activity and public health readapted
recommendation for adults from the American College of sports Medicine and the
American Hearth Association.&nbsp;Circulation. 2007; 116: 1081 –
93

3.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;
OMS.&nbsp;Joint WHO/FAO Expert Consultationon Diet, Nutrition and the
Prevention of Chronic Diseases.&nbsp;Geneva,Switzerland,2002.&nbsp;



4.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;
PELEGRINI, Andreia &nbsp;and&nbsp; PETROSKI, Edio Luiz.&nbsp;Inatividade física
e sua associação com estado nutricional, insatisfação com a imagem corporal e
comportamentos sedentários em adolescentes de escolas públicas.&nbsp;Rev. paul. pediatr.&nbsp;[online]. 2009, vol.27, n.4,
pp. 366-373. ISSN 0103-0582.



Fonte: Cristiane S. Oselame - nutricionista &nbsp;CRN 3664/8 -  www.nutricaomaissaboresaude.blogspot.com

&nbsp;



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  <w:LsdException Locked="false" Priority="68" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
  <w:LsdException Locked="false" Priority="69" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
   UnhideWhenUsed="false" Name="Dark List Accent 5"/>
  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
  <w:LsdException Locked="false" Priority="72" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
  <w:LsdException Locked="false" Priority="73" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
  <w:LsdException Locked="false" Priority="60" SemiHidden="false"
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   UnhideWhenUsed="false" Name="Light List Accent 6"/>
  <w:LsdException Locked="false" Priority="62" SemiHidden="false"
   UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
  <w:LsdException Locked="false" Priority="63" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
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   UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
  <w:LsdException Locked="false" Priority="65" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
  <w:LsdException Locked="false" Priority="66" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
  <w:LsdException Locked="false" Priority="67" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
  <w:LsdException Locked="false" Priority="68" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
  <w:LsdException Locked="false" Priority="69" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
   UnhideWhenUsed="false" Name="Dark List Accent 6"/>
  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
  <w:LsdException Locked="false" Priority="72" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
  <w:LsdException Locked="false" Priority="73" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
  <w:LsdException Locked="false" Priority="19" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
  <w:LsdException Locked="false" Priority="21" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
  <w:LsdException Locked="false" Priority="31" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
  <w:LsdException Locked="false" Priority="32" SemiHidden="false"
   UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
  <w:LsdException Locked="false" Priority="33" SemiHidden="false"
   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:0cm;
 mso-para-margin-bottom:.0001pt;
 mso-pagination:widow-orphan;
 font-size:11.0pt;
 font-family:"Calibri","sans-serif";
 mso-ascii-font-family:Calibri;
 mso-ascii-theme-font:minor-latin;
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 mso-hansi-theme-font:minor-latin;
 mso-bidi-font-family:"Times New Roman";
 mso-bidi-theme-font:minor-bidi;
 mso-fareast-language:EN-US;}

<![endif]-->