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49 alimentos para perder barriga.


(A atriz Juliana Paes recorre à linhaça para manter a forma/Revista viva+do dia 02 maio de 2008)
Eles ajudam a mandar os pneuzinhos embora! A diferença aparece já na primeira semana Ao pensar em nos livrarmos da barriga saliente, logo nos vem à mente os terríveis exercícios abdominais. No entanto, uma boa alimentação também pode fazer a diferença! A atriz Juliana Paes, por exemplo, recorre à linhaça. “Rico em fibras, esse cereal ajuda a emagrecer por aumentar a sensação de saciedade e estimular o funcionamento do intestino”, diz Orion Araújo, nutricionista carioca, especialista em Nutrição Clínica e Esportiva.

O acúmulo de gordura localizada no abdome tem diversas causas – sedentarismo, hábitos alimentares, erança genética, distúrbios psicológicos e doenças, como hipotireoidismo ou prisão de ventre. “O segredo da cintura mais fina é combinar macronutrientes (carboidrato, proteína, gordura) com a ingestão adequada de micronutrientes (tudo o que não é macronutriente), além da prática regular de exercícios”, recomenda Orion. Para ajudar na busca pela barriga chapada, detalhamos o que você deve comer – e também quando e de que forma. Afinal, é imprescindível fazer pequenas e variadas refeições por dia, evitando o mau hábito de beliscar bobagens calóricas, sobretudo carboidratos. Não adianta ficar horas sem comer e, no almoço ou janta, devorar tudo sem critério. “O ideal é comer de quatro em quatro horas e adotar uma alimentação balanceada, com hábitos saudáveis e exercícios aeróbicos. Assim, dá para perder até 4 cm de circunferência abdominal num mês”, diz a nutricionista Viviah de Andrade, da Clínica Più Bella, do Rio de Janeiro.


Alimentos que fazem a diferença:
São quase 50 ingredientes que influenciam diretamente no seu corpo É preciso saber escolher as fontes de gordura, carboidrato e proteína, pois é a qualidade desses nutrientes que auxiliará na perda de medidas na região abdominal. Por isso, vale apostar em:

. Goiaba, limão, acerola, morango, laranja pêra, pimentão cru, manga, caju, abacaxi: ricos em vitamina C. . Cenoura, abóbora, batata-doce, mamão, manga, carambola, nectarina, pêssego, couve, chicória: ricos em betacaroteno. . Verduras de coloração verde-escura (espinafre), leite, carnes magras (como frango): ricos em vitamina B2. . Cereais integrais (aveia, trigo, centeio, arroz, cevadinha, linhaça e trigo-mouro), carnes, verduras (alface, rúcula, agrião, almeirão, escarola, endívia e acelga), levedo de cerveja: ricos em vitamina B2. . Óleo de peixe, fígado, atum, arenque, cavala: ricos em vitamina D. . Chás verde e branco: aceleram o metabolismo, estimulam a queima de gordura e atuam como diurético. Ricos em catequinas, bioflavonóides, polifenóis e antioxidantes. . Carnes brancas (frango e peixe): fontes protéicas com menor teor de gordura saturada, sendo que alguns peixes, como salmão, arenque, sardinha e cavala são fontes de ômega 3, gordura que ajuda no aumento do HDL (colesterol bom), prevenindo derrame e infarto. . Queijos brancos (minas light, cottage e ricota): são uma importante fonte protéica e atuam na formação e reparação de tecidos. Ricos em proteínas, sais minerais e vitaminas A e D. . Sucos de frutas com verduras: exigem pouco esforço digestivo. Para que funcionem, ingira-os de manhã, em jejum. Ricos em nutrientes de rápida assimilação. . Frutas, verduras e legumes em geral: são fontes de vitaminas e minerais. Ricos em fibras.


Dicas valiosas:

. Antes do almoço coma um prato de salada. Isso ajuda a dar sensação de saciedade – você come menos e emagrece mais.
. Evite a bebida alcoólica ou só tome uma vez por semana, pois seu alto índice glicêmico aumenta a circunferência abdominal.
. Reduza gordura, sal e açúcar.
. Combata o sedentarismo, de preferência com exercício aeróbico (caminhada, bicicleta).
. Substitua os temperos prontos industrializados por ervas naturais, como orégano, manjericão, salsa, salsinha, cebola, alho, canela, mostarda, pimentas, extrato de pimenta e gengibre. Eles não têm sódio, que ajuda a reter líquidos.
. Em vez de refrigerantes, mate ou suco industrializado, opte pelos chás verde e branco. Mas evite beber nas refeições.
. Carne vermelha? No máximo, duas vezes por semana. Nos outros dias, frango ou peixe.
. Substitua salames e mortadelas por peito de peru ou chester. Mas coma pouco, pois são salgados e podem ajudar a reter líquidos.
. Alimentos ricos em fibras (cereais integrais, farelos de trigo e aveia, farinhas de linhaça e centeio, pão integral, frutas com casca e bagaço) minimizam a prisão de ventre. Só não esqueça de aumentar o consumo de água. Senão, o efeito laxativo da fibra torna-se constipativo e a barriga dilata, dando a impressão de excesso de gordura abdominal.


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