{"id":8512,"date":"2022-02-22T15:50:19","date_gmt":"2022-02-22T15:50:19","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8512"},"modified":"2022-02-22T15:50:20","modified_gmt":"2022-02-22T15:50:20","slug":"functional-foods","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/functional-foods\/","title":{"rendered":"Alimentos Funcionais"},"content":{"rendered":"

Magazine articles and news reports tout the benefits of “functional foods,” which they claim can do everything, from reducing cholesterol to preventing cancer. At the grocery store, you’ll find plenty of foods and beverages with similar health benefits advertised on their packaging – but what is a functional food exactly?<\/p>

Most foods are functional. Food may provide protein for muscle repair, carbohydrates for energy or vitamins and minerals for cell function. But in the 1980s, the Japanese government created a class of “functional foods” that included additional health benefits beyond those covered by basic nutrition.<\/p>

Nos Estados Unidos, a Food and Drug Administration, ou FDA, regula alimentos funcionais e reivindica\u00e7\u00f5es de r\u00f3tulos que aparecem em alimentos e bebidas. Exemplos de reivindica\u00e7\u00f5es incluem aqueles que promovem o papel da fibra diet\u00e9tica para a sa\u00fade do cora\u00e7\u00e3o ou an\u00fancios de que um produto \u00e9 “lite” ou reduzido em s\u00f3dio ou gordura. Embora a FDA defina termos como “s\u00f3dio reduzido” e “baixo teor de gordura”, atualmente n\u00e3o h\u00e1 defini\u00e7\u00e3o legal para alimentos funcionais. Isso deixa os consumidores americanos avaliarem a reivindica\u00e7\u00e3o por conta pr\u00f3pria. O foco no R\u00f3tulo de Fatos nutricionais e na lista de ingredientes pode ajud\u00e1-lo a determinar se um alimento \u00e9 uma escolha saud\u00e1vel.<\/p>

Alimentos funcionais cobrem uma variedade de alimentos. Alimentos integrais minimamente processados, juntamente com alimentos fortificados, enriquecidos ou aprimorados, podem ser alimentos funcionais. Geralmente, esses alimentos t\u00eam um efeito potencialmente ben\u00e9fico sobre a sa\u00fade quando consumidos regularmente e em determinados n\u00edveis.<\/p>

Outra \u00e1rea que \u00e9 frequentemente questionada \u00e9 a fortifica\u00e7\u00e3o alimentar \u2014 quando os produtos incluem vitaminas adicionadas e outros nutrientes. Alimentos fortificados podem ter um lugar em um plano alimentar saud\u00e1vel. Alguns podem ajudar a fornecer nutrientes que podem estar baixos ou faltando. Por exemplo, existem apenas alguns alimentos que naturalmente cont\u00eam vitamina D, de modo que produtos que s\u00e3o fortificados com ele, como o leite, s\u00e3o a principal fonte de vitamina D para muitas pessoas. Outros alimentos e bebidas podem ser fortificados com nutrientes mais f\u00e1ceis de obter. Alguns produtos fortificados tamb\u00e9m podem conter altas quantidades de a\u00e7\u00facares adicionados ou s\u00f3dio, por isso n\u00e3o deixe de revisar o R\u00f3tulo de Fatos Nutricionais.<\/p>

Quando poss\u00edvel, considere focar em alimentos minimamente processados e funcionais para fornecer uma variedade de nutrientes para ajudar a atender \u00e0s suas necessidades. Alguns exemplos podem incluir.<\/p>

  1. Fish\u00a0<\/strong>Fatty fish, like salmon, sardines, trout and herring, are among some of the best choices. They are lower in mercury and have higher amounts of omega-3 fatty acids, which may help lower risk of heart disease and improve infant health when consumed by women during pregnancy or while breastfeeding. About eight ounces of seafood a week is a good goal for adults, which amounts to two meals per week.<\/li>
  2. Unsalted Nuts<\/strong>They make a great snack, help you feel full and may help promote heart health. Bonus: most unsalted nuts, including cashews and almonds, are good sources of magnesium, which plays a role in managing blood pressure.<\/li>
  3. Whole Grains\u00a0<\/strong>Oatmeal receives plenty of recognition for its dietary fiber, an under consumed nutrient of public health concern in the United States. It may help lower cholesterol and assist with blood sugar control. Other whole grains, such as whole barley, farro and buckwheat, also offer a variety of health benefits.<\/li>
  4. Beans<\/strong>Beans provide dietary fiber, as well as protein, potassium and folate. While canned beans are fine, look for those with no salt added. If you do choose beans with salt added, rinse and drain them before use, which reduces sodium significantly.<\/li>
  5. Berries<\/strong>Whether you opt for strawberries, cranberries, blueberries, raspberries or blackberries – berries are wonderful functional foods. Not only are they low in calories, their anthocyanin pigments, which give them color, may offer health benefits. If you can’t get fresh berries, frozen unsweetened berries are a healthful choice, too.<\/li><\/ol>

    Um estilo alimentar saud\u00e1vel, que inclui uma variedade de alimentos de cada grupo alimentar, preparado de forma saud\u00e1vel, pode ajud\u00e1-lo a atender \u00e0s suas necessidades de nutrientes e reduzir o risco de v\u00e1rias doen\u00e7as cr\u00f4nicas. Foco em frutas e vegetais, gr\u00e3os integrais, alimentos de prote\u00edna magra e produtos l\u00e1cteos sem gordura ou sem gordura. Para obter mais informa\u00e7\u00f5es sobre alimentos funcionais ou desenvolver um plano alimentar que seja adequado para voc\u00ea, procure um nutricionista registrado em sua \u00e1rea.<\/p> ","protected":false},"excerpt":{"rendered":"

    Magazine articles and news reports tout the benefits of “functional foods,” which they claim can do everything, from reducing cholesterol 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