10 alimentos saudáveis, mas que você não deve comer em excesso – Blog Famara

Cuidado com excesso:

Em uma época em que as prateleiras dos supermercados são repletas de alimentos processados, comer bem se torna essencial para a saúde. Mas, assim como tudo na vida, algumas opções consideradas saudáveis podem fazer mal se consumidas em excesso.

A seguir, veja uma lista de alimentos ricos em vitaminas, fibras e minerais, mas que seu nutricionista não indicaria como uma fonte inesgotável de saúde. Lembrando que não é para excluir nenhum deles do cardápio, apenas comer com moderação.

Frutas desidratadas

O processo de desidratação traz vantagens para as frutas, pois potencializa seu sabor e aumenta sua vida útil, deixando o alimento mais prático de carregar e consumir. Além disso, conserva praticamente todas as vitaminas, minerais e fibras da versão in natura. Porém, fica mais fácil errar e ingerir uma maior quantidade de frutas (e calorias), pois elas ficam menores quando estão secas. Outra preocupação é que é comum que essas frutas sejam cristalizadas no açúcar, deixando de ser uma opção saudável.

Bebidas isotônicas

Essas bebidas são ótimas fontes de sais minerais, porém devem ser consumidas com finalidades específicas, como a hidratação após atividades físicas. Se consumidas em excesso e sem critérios, podem predispor a problemas de pressão e sobrecarga renal.

Açaí

A fruta possui muitos benefícios: tem ação antioxidante, fornece energia, auxilia no controle do colesterol e ajuda na prevenção de alguns tipos de câncer. Contudo, o açaí é rico em gorduras, que mesmo sendo boas para a saúde o tornam calórico. Além disso, seu consumo na região sudeste inclui o acréscimo de outros ingredientes como xarope de guaraná, leite em pó ou condensado.

Sementes

Quinoa, chia e linhaça são exemplos de sementes que trazem muitos benefícios para o organismo. Elas são ricas em antioxidantes, que retardam o envelhecimento, e fibras, que auxiliam o bom funcionamento intestinal. Esses alimentos com certeza devem fazer parte de uma alimentação saudável, mas com moderação, já que o excesso, sem o consumo adequado de água, pode causar gases e, em casos graves, obstrução intestinal.

Espinafre

Uma ótima fonte de fibras, vitaminas e minerais, além do carotenoide luteína, importante para a visão. Mas essa verdura também é fonte de oxalato, que em excesso pode aumentar o risco de ter cálculos renais.

Abacate

Além de ser ótima fonte de vitaminas, a fruta tem gorduras boas que agem como anti-inflamatórios naturais. Entretanto, o abacate é um alimento calórico, com quase 200 calorias em 100 g. Por isso, deve ser consumido com moderação. O indicado para quem está de dieta é comer de uma a duas colheres de sopa por dia.

Amendoim

Contém uma boa concentração de gorduras saudáveis, antioxidantes que retardam o envelhecimento e potássio, que auxilia no bom funcionamento do músculo. Mas o amendoim também tem alto valor calórico, com cerca de 560 calorias em 100 g, e é um alimento com índice alergênico alto, podendo causar problemas respiratórios, dermatites e dor de estômago.

Castanha-do-pará

Também é uma ótima fonte de gorduras boas, protetoras do sistema cardiovascular. Tem ainda magnésio e vitamina B1, ambos importantes para geração de energia, e fósforo, que auxilia na contração muscular. Entretanto, seu consumo deve ser limitado a no máximo três a quatro unidades por dia, já que a castanha é rica em selênio e o excesso desse micronutriente pode ser tóxico, causando, por exemplo, queda de cabelo, fadiga e dermatite.

Queijos

São ótimas fontes de proteína, cálcio (bom para a manutenção dos ossos e dentes) e vitamina A, importante para a visão. O cuidado com os queijos está no fato de que grande parte deles é rico em gordura saturada, que se consumida em excesso pode trazer problemas de saúde. Alguns queijos também têm muito sódio. O parmesão, por exemplo, possui, em 50 g, aproximadamente 190 calorias e 33% da quantidade de sal e 37% da gordura saturada recomendados para o dia todo. Por isso, prefira opções menos calóricas e com menos sódio, como cottage, queijo branco e ricota.

Castanha de caju

É fonte de gorduras boas (monoinsaturadas e poliinsaturadas), que contribuem para a saúde cardiovascular, além de magnésio e fósforo. Porém, algumas versões do alimento tê muito sal –que em excesso pode causar hipertensão. O consumo não deve ultrapassar cinco unidades ao dia, já que é uma semente tem muitas calorias (570 em 100 g).

Fontes: Cintya Bassi, nutricionista do Hospital e Maternidade São Cristóvão; Laís Folha, nutricionista da Clínica Megamed, graduada pela Centro Universidtário São Camilo e pós-graduada em gerontologia pelo Hospital das Clínicas da Faculdade de Medicina da USP.

Fonte: Viva Bem

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