{"id":3752,"date":"2025-07-05T00:00:47","date_gmt":"2025-07-05T00:00:47","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3752"},"modified":"2025-07-05T18:52:05","modified_gmt":"2025-07-05T18:52:05","slug":"10-foods-for-building-strong-bones-and-muscles","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/10-foods-for-building-strong-bones-and-muscles\/","title":{"rendered":"10 alimentos para a constru\u00e7\u00e3o de ossos e m\u00fasculos fortes"},"content":{"rendered":"<p>Comer direito \u00e9 mais do que gerenciar seu peso. Voc\u00ea tem que tomar o equil\u00edbrio certo de nutrientes, vitaminas e minerais para manter todos os sistemas em seu corpo funcionando corretamente, e para manter seus ossos e m\u00fasculos fortes e saud\u00e1veis.<\/p> <p>Em nossa cultura focada no peso, \u00e9 f\u00e1cil ficar t\u00e3o focado na gordura e calorias nos alimentos que comemos que n\u00e3o consideramos como uma refei\u00e7\u00e3o em particular afetar\u00e1 todo o corpo. Sabe quais nutrientes foram na sua \u00faltima refei\u00e7\u00e3o? Como essa refei\u00e7\u00e3o ajudar\u00e1 a manter a estrutura do seu corpo forte?<\/p> <p><strong>Construa ossos fortes<\/strong><\/p> <p>\u00c0 medida que envelhecemos, nossos ossos se tornam mais fr\u00e1geis e os m\u00fasculos ficam mais fracos, mas uma dieta nutritiva agora pode ajudar a preservar a for\u00e7a \u00f3ssea e muscular. Para ossos fortes, seu corpo precisa de dois nutrientes fundamentais: c\u00e1lcio e vitamina D. O c\u00e1lcio \u00e9 o mineral que fortalece ossos e dentes, e a vitamina D ajuda o corpo a absorver c\u00e1lcio enquanto melhora o crescimento \u00f3sseo.<\/p> <p>Os adultos devem receber 1.000 miligramas de c\u00e1lcio e 200 unidades internacionais (UI) de vitamina D por dia. Se voc\u00ea tem mais de 50 anos, fa\u00e7a 1.200mg de c\u00e1lcio e 400 a 600 UI de vitamina D diariamente.<\/p> <p>Embora tanto o c\u00e1lcio quanto a vitamina D possam ser tomados em suplementos, \u00e9 melhor faz\u00ea-los passar por uma dieta natural. Que alimentos voc\u00ea deveria estar comendo? Aqui est\u00e3o cinco dos melhores alimentos para ossos saud\u00e1veis:<\/p> <ul class=\"wp-block-list\"><li><strong>Yogurt.<\/strong>\u00a0Most yogurts are fortified with vitamin D, and depending on the brand, you could get 30 percent of your daily calcium intake from yogurt.<\/li><li><strong>Milk.<\/strong>\u00a0Though it\u2019s a staple in kids\u2019 diets, many adults don\u2019t drink milk. An eight-ounce glass of fat-free milk will provide you with 30 percent of your daily dose of calcium. Buy milk fortified with vitamin D, and you\u2019ll get even more benefits.<\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/article_thumbnails\/reference_guide\/living_with_a_milk_allergy_ref_guide\/650x350_living_with_a_milk_allergy_ref_guide.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Salmon and Tuna.<\/strong>\u00a0Not only is it good for your heart, but salmon is also good for your bones! Just three ounces of sockeye salmon contains more than your full daily dose of vitamin D. Tuna is another great source of vitamin D, although it doesn\u2019t contain quite as much as salmon (just about 39 percent of your daily dose).<\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/10\/616828-Tuna-vs.-Salmon-Is-One-Healthier-1296x728-header_body.jpg?w=1155&amp;h=1530\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Spinach.<\/strong>\u00a0Don\u2019t skip out on the greens, especially spinach. Just one cup of cooked spinach contains 25 percent of the daily recommended dose of calcium. It also contains plenty of fiber, iron and vitamin A. If you just can\u2019t stomach spinach, make a fruit smoothie and add handful of fresh spinach. You\u2019ll never know it\u2019s there!<\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/WXedPoaiBgEpVg_8zrHG0QE9k3o=\/1500x1000\/filters:fill(FFDB5D,1)\/spinach_annotated-c17b7ca2a2d946d3afb324b656d9d744.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Fortified foods.\u00a0<\/strong>Store-bought foods like orange juice and some cereals are fortified with vitamins and minerals like vitamin D and calcium. Just check the labels to be sure what you\u2019re buying will actually be beneficial to building strong bones.<\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Food-Nutrition\/1296x728_Are_Fortified_and_Enriched_Foods_Healthy.jpg?w=1155&amp;h=1528\" alt=\"\"\/><\/figure> <p><strong>Fortale\u00e7a seus m\u00fasculos fora da academia<\/strong><\/p> <p>Treinos de for\u00e7a na academia s\u00e3o \u00f3timos para construir for\u00e7a muscular e resist\u00eancia, mas seus m\u00fasculos tamb\u00e9m precisam de nutri\u00e7\u00e3o adequada ou o que voc\u00ea faz na academia n\u00e3o importar\u00e1 muito. Assim como seus ossos precisam de vitamina D e c\u00e1lcio, seus m\u00fasculos precisam de prote\u00edna para se manterem fortes e saud\u00e1veis.<\/p> <p>De acordo com o CDC, as mulheres devem receber cerca de 46 gramas de prote\u00edna por dia, enquanto os homens precisam de cerca de 56 gramas por dia. Em geral, 10 a 35% de suas calorias di\u00e1rias devem vir de prote\u00edna. Se voc\u00ea est\u00e1 tentando ficar magro, quanto mais prote\u00edna melhor. Prote\u00edna constr\u00f3i gordura muscular e muscular.<\/p> <p>Cinco das melhores fontes de prote\u00edna s\u00e3o:<\/p> <ol class=\"wp-block-list\"><li><strong>Lean meats.\u00a0<\/strong>A big, juicy steak may sound delicious, but if you\u2019re trying to get the most out of your meat, stick to chicken, pork and lean cuts of red meat.<\/li><li><strong>Fish.\u00a0<\/strong>Salmon is an excellent source of lean protein, and you\u2019ll get the dual benefit of strengthening both your bones and your muscles when you have salmon for dinner!<\/li><li><strong>Greek yogurt.\u00a0<\/strong>Greek yogurt doesn\u2019t contain the calcium and vitamin D that regular yogurt has in it, but it is packed full of protein. In fact, there are about 24 grams of protein in one cup of plain Greek yogurt! Keep the calorie count low by topping plain Greek yogurt with fresh fruit or nuts for some added flavor.<\/li><li><strong>Eggs.\u00a0<\/strong>A breakfast without eggs really isn\u2019t breakfast at all. And although you can cut calories by eating the whites only, the yolk is the source of everything that\u2019s good for you in eggs, including calcium and protein.<\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.thespruceeats.com\/thmb\/e0rCKedUdPiX-xFKdfgZP5Dt0Yo=\/4288x2412\/smart\/filters:no_upscale()\/perfect-hard-boiled-eggs-995510-Hero_3-03d1b108d1ca489dad9e1f1d7fdba73f.jpg\" alt=\"\"\/><\/figure> <p>5. <strong>Manteiga de nozes.\u00a0<\/strong>Manteiga de amendoim e manteiga de am\u00eandoa s\u00e3o \u00f3timas quando voc\u00ea precisa de um lanche movido a prote\u00edna em movimento. Corte e ma\u00e7\u00e3 e espalhe sua manteiga de nozes favorita para um lanche simples, mas delicioso.<\/p> <p>N\u00e3o importa a idade, nunca \u00e9 cedo demais para come\u00e7ar a se concentrar em comer direito para manter seus ossos e m\u00fasculos fortes e saud\u00e1veis. Ao comer alimentos ricos em c\u00e1lcio e vitamina D, voc\u00ea pode ajudar a prevenir a osteoporose, e a prote\u00edna lhe dar\u00e1 for\u00e7a e energia para aproveitar a vida.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Comer direito \u00e9 mais do que gerenciar seu peso. Voc\u00ea tem que tomar o equil\u00edbrio certo de nutrientes, vitaminas e [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":3753,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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