Renata Sardinha: saiba como manter a alimentação saudável durante a quarentena

A pandemia de coronavírus modificou a rotina de milhares de brasileiros. Ficar o dia todo em casa, também contribui para modificar os hábitos alimentares. 

A geladeira próxima com comida sempre ao alcance e a rotina mais leve são convites para uma alimentação mais desregrada, não é mesmo?  Aproveite o momento! Mais do que nunca, é hora de se alimentar bem! 

Mesmo sabendo, que na prática não há nenhuma comprovação científica de que determinados alimentos ajudem a prevenir o coronavírus. O que se sabe é que organismos mais fracos ou pessoas com comorbidades estão sujeitas a sofrer mais com a doença.

Portanto, o momento é de manter a saúde em dia. Consumir alimentos com alta densidade nutricional e ricos em vitaminas e minerais para auxiliar o organismo a se manter mais disposto. Além disso, o consumo exagerado de fast food ou alimentos de baixo valor nutricional contribuiu para o aumento de peso e para o desenvolvimento de outras doenças. 

Quarentena saudável: o que consumir para se manter bem

Evite alimentos ricos em farinha de trigo. Substitua-os por alternativas mais saudáveis, como batata-doce, mandioquinha ou aipim. Quando for consumir pão, opte pela versão integral que é mais rica em fibras e auxilia no funcionamento intestinal. 

Para o almoço, uma das refeições mais importantes do dia, o ideal é um prato que contemple uma boa variedade de legumes, hortaliças e boas fontes de carboidrato como arroz integral, batata doce, mandioca ou inhame. As proteínas magras, como peixe, frango e patinho são as mais indicadas. 

Nos lanches intermediários entre as principais refeições – café da manhã, almoço e jantar -, a recomendação é para frutas, aveia, ovos, sementes e castanha. Já no jantar priorize uma refeição mais leve com peixe ou frango e legumes. 

Maçãs e bananas, por exemplo, são ricas em vitaminas e aguentam bastante tempo sem estragar. Capriche nos sucos naturais! Opções como melancia, maracujá, tangerina, laranja, goiaba e manga são ricas em vitaminas e combinam com qualquer refeição.

A restrição é em relação aos ultraprocessados, ou seja, alimentos industrializados, com alto teor de açúcar, gordura, sódio e corantes. 

Outra dica! Não existe um horário definido para fazer as refeições, depende da rotina de cada um, o importante é fazer pelo menos duas grandes refeições e alguns lanches intermediários.

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