{"id":8521,"date":"2023-11-13T14:58:58","date_gmt":"2023-11-13T14:58:58","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8521"},"modified":"2023-11-13T14:59:06","modified_gmt":"2023-11-13T14:59:06","slug":"how-much-protein-should-i-eat","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/how-much-protein-should-i-eat\/","title":{"rendered":"Quanta prote\u00edna devo comer?"},"content":{"rendered":"<p>A prote\u00edna \u00e9 um nutriente encontrado em muitos tipos de alimentos. \u00c9 vital para a vida. Sempre que seu corpo est\u00e1 crescendo ou se reparando, a prote\u00edna \u00e9 necess\u00e1ria. A quantidade de prote\u00edna que voc\u00ea precisa depende de v\u00e1rios fatores \u2014 incluindo idade, sexo, estado de sa\u00fade e n\u00edvel de atividade.<\/p> <p>O corpo precisa de um suprimento regular de prote\u00edna para fazer e reparar c\u00e9lulas. Al\u00e9m dos m\u00fasculos, outros tecidos corporais s\u00e3o feitos principalmente de prote\u00ednas, como \u00f3rg\u00e3os, cabelos e olhos. Este nutriente tamb\u00e9m ajuda:<\/p> <ul class=\"wp-block-list\"><li>Fight infection<\/li><li>Carry fats, vitamins, minerals and oxygen around the body<\/li><li>Build and contract muscles<\/li><li>Keep body fluids in balance<\/li><li>Clot blood<\/li><\/ul> <h4 class=\"wp-block-heading\">Alimentos que cont\u00eam prote\u00ednas<\/h4> <p>A prote\u00edna pode ser encontrada em alimentos de origem animal e vegetal. Algumas fontes de prote\u00edna s\u00e3o consideradas melhores escolhas do que outras devido \u00e0 sua influ\u00eancia na sa\u00fade do cora\u00e7\u00e3o. Planos alimentares que incluem produtos l\u00e1cteos com baixo teor de gordura, aves sem pele, peixes, feij\u00f5es, lentilhas e alimentos de soja, como tofu e tempeh, podem ajudar a melhorar a press\u00e3o arterial e os n\u00edveis de colesterol. Aqui est\u00e3o algumas op\u00e7\u00f5es nutritivas de alimentos proteicos:<\/p> <ul class=\"wp-block-list\"><li><strong>Meat, poultry and eggs:&nbsp;<\/strong>lean cuts of beef, pork loin, skinless chicken and turkey<\/li><li><strong>Fish and seafood:&nbsp;<\/strong>salmon, tuna, cod, shrimp<\/li><li><strong>Low-fat or fat-free dairy foods:<\/strong>&nbsp;yogurt, milk, cheese, cottage cheese<\/li><li><strong>Legumes:&nbsp;<\/strong>beans, split peas, lentils, soy<\/li><li><strong>Nuts and seeds:<\/strong>&nbsp;walnuts, almonds, chia seeds, pumpkin seeds<\/li><\/ul> <p>Alimentos ricos em prote\u00ednas tamb\u00e9m podem ser ricos em gordura saturada. Altas ingest\u00e3o de gordura saturada podem aumentar o risco de doen\u00e7as card\u00edacas. Assim, muita prote\u00edna dessas fontes pode ser prejudicial para o seu cora\u00e7\u00e3o. Como regra geral, limitar alimentos proteicos ricos em gorduras saturadas, tais como:<\/p> <ul class=\"wp-block-list\"><li><strong>Meats and poultry:<\/strong>&nbsp;bacon, chicken fried steak, Chorizo sausage, fried chicken, hot dogs, lunch meats, organ meats, processed meats, sausage and spare ribs<\/li><li><strong>Fish and shellfish:<\/strong>&nbsp;breaded and fried options<\/li><li><strong>Whole-fat dairy:&nbsp;<\/strong>whole milk and other whole fat dairy products<\/li><\/ul> <h4 class=\"wp-block-heading\">Obtendo a quantidade certa de prote\u00edna<\/h4> <p>A maioria dos adultos saud\u00e1veis deve mirar no Subs\u00eddio Diet\u00e9tico Recomendado de prote\u00edna para sua idade e sexo. Indiv\u00edduos muito ativos fisicamente, est\u00e3o gr\u00e1vidas ou amamentando, ou que t\u00eam certas condi\u00e7\u00f5es m\u00e9dicas podem precisar de mais prote\u00edna. A varia\u00e7\u00e3o de suas escolhas proteicas tamb\u00e9m \u00e9 recomendada.<\/p> <p>MyPlate inclui recomenda\u00e7\u00f5es gerais de prote\u00ednas para indiv\u00edduos com 2 anos ou mais.<\/p> <figure class=\"wp-block-table\"><table><tbody><tr><th>Age<\/th><th>Sex<\/th><th>Daily Protein Recommendation<\/th><\/tr><tr><td>2-3 years<\/td><td>Female and male<\/td><td>2-ounce equivalents<\/td><\/tr><tr><td>4-8 years<\/td><td>Female and male<\/td><td>4-ounce equivalents<\/td><\/tr><tr><td>9-13 years<\/td><td>Female and male<\/td><td>5-ounce equivalents<\/td><\/tr><tr><td>14-18 years<\/td><td>Female<\/td><td>5-ounce equivalents<\/td><\/tr><tr><td>14-18 years<\/td><td>Male<\/td><td>6\u00bd ounce equivalents<\/td><\/tr><tr><td>19-30 years<\/td><td>Female<\/td><td>5\u00bd ounce equivalents<\/td><\/tr><tr><td>19-30 years<\/td><td>Male<\/td><td>6\u00bd ounce equivalents<\/td><\/tr><tr><td>31-50 years<\/td><td>Female<\/td><td>5-ounce equivalents<\/td><\/tr><tr><td>31-50 years<\/td><td>Male<\/td><td>6-ounce equivalents<\/td><\/tr><tr><td>51 years and older<\/td><td>Female<\/td><td>5-ounce equivalents<\/td><\/tr><tr><td>51 years and older<\/td><td>Male<\/td><td>5\u00bd ounce equivalents<\/td><\/tr><\/tbody><\/table><\/figure> <p>Estas recomenda\u00e7\u00f5es para prote\u00ednas s\u00e3o fornecidas em equivalentes de uma on\u00e7a. Equivalentes de on\u00e7as de alimentos proteicos incluem:<\/p> <ul class=\"wp-block-list\"><li>One ounce of cooked meat, poultry or fish<\/li><li>\u00bc cup cooked beans<\/li><li>1 egg<\/li><li>1 tablespoon peanut butter<\/li><li>\u00bd ounce nuts or seeds<\/li><\/ul> <p>Mas, a maioria das por\u00e7\u00f5es comuns de alimentos proteicos incluem mais de uma on\u00e7a de prote\u00edna. Por exemplo, um peda\u00e7o de carne do tamanho de um baralho de cartas, uma lata de atum drenado, e uma pequena metade do peito de frango s\u00e3o cerca de tr\u00eas on\u00e7as equivalentes de prote\u00edna cada. Al\u00e9m disso, gr\u00e3os integrais e alimentos l\u00e1cteos cont\u00eam prote\u00ednas. A maioria dos americanos recebe prote\u00edna suficiente no geral, mas mudar sua ingest\u00e3o para incluir frutos do mar duas vezes por semana e leguminosas com mais frequ\u00eancia no lugar de outros alimentos proteicos \u00e9 encorajado.<\/p> ","protected":false},"excerpt":{"rendered":"<p>A prote\u00edna \u00e9 um nutriente encontrado em muitos tipos de alimentos. \u00c9 vital para a vida. Sempre que seu corpo [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8522,"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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