Só fazer exercício não salva seu coração (se você come mal)

Não adianta treinar e fazer esporte e mandar ver em comidas gordurosas, que entopem as artérias do coração. Veja como adotar uma dieta saudável e prevenir infarto e outras doenças cardíacas.

Por Wilson Weigl

Muitos homens não fumam, não abusam do álcool, fazem academia, jogam seu futebolzinho, mas comem pessimamente. Mandam ver em churrasco, carne gorda, torresmo, pizza de quatro queijos, pastel de feira, coxinha de boteco, feijão com linguiça. Agora imagine essa gordurada se acumulando não apenas na barriga, mas penetrando mais fundo, contaminando órgãos internos como o fígado e – o pior de tudo – entupindo as artérias do coração.

As doenças cardíacas são uma das principais causas da mortalidade masculina no Brasil: são 300.00 mortes todos os anos (quase 1.000 por dia!). “O coração nunca para do nada. As mortes estão sempre ligadas a fatores de risco como sedentarismo, má alimentação, tabagismo, colesterol alto, diabetes e obesidade”, explica Marcelo Sampaio, cardiologista e membro do comitê científico do Instituto Lado a Lado Pela Vida, o mesmo que encabeça no Brasil a campanha Novembro Azul, de prevenção do câncer de próstata.

Alertar a população que as doenças do coração são silenciosas e que é fundamental mudar hábitos e adotar um estilo de vida saudável é um dos objetivos da campanha Siga seu Coração – O movimento não pode parar, do Lado a Lado. O objetivo é conscientizar as pessoas de que alimentação saudável não é uma opção, mas sim uma obrigação para ter saúde. “Alimentos industrializados, fast food e comidas de supermercado são ricos em gordura saturada, sódio e açúcar, inimigos do coração”, explica o médico Marcelo Sampaio.

Atacar o hambúrguer do delivery ou a lasanha congelada acaba sendo uma alternativa para homens que moram sozinhos, trabalham o dia todo e têm que se virar com as próprias refeições. Mas trocar hábitos nocivos por saudáveis, mesmo numa agenda cheia de compromissos e tarefas, é só questão de planejamento. O Lado a Lado Pela Vida reuniu dicas fáceis para organizar a vida para adotar uma dieta saudável.

Planeje o cardápio da semana

Falta de tempo costuma ser a principal desculpa masculina para não comer bem. Mas como outras tarefas, o preparo dos alimentos pode ser encaixado no planejamento da semana. O primeiro passo é pensar na lista de comidas da semana e ir às compras. Comprados os ingredientes, reserve um tempinho para prepará-los ou pelo menos deixá-los pré-prontos. Lave os legumes e verduras, corte as frutas, organize os lanches e separe as porções das refeições de vários dias.

Comece a ir à feira

Descubra o dia e o local da feira mais próxima da sua casa. Além de ser uma atividade prazerosa, o hábito de ir à feira possibilita conhecer quais são as frutas e legumes da estação, variar o cardápio e escolher sempre alimentos frescos.

Prepare e congele refeições

Tire um tempo para preparar de uma vez as refeições da semana. Prepare os vegetais, molhos e proteínas que irá comer na semana e reserve em porções no congelador. Essa é uma maneira de garantir comida saudável para a semana toda, nos dias mais corridos ou quando bate preguiça de cozinhar.

Adicione cor a seu prato

Quanto mais colorido o prato, mais saudável. Os pigmentos que dão cor aos alimentos indicam a presença de diferentes substâncias nutritivas, como antioxidantes. Combine legumes e verduras de diferentes cores em cada refeição. Veja só quais nutrientes estão mais presentes em cada cor:

  • Vegetais roxos (repolho roxo, berinjela, beterraba, rabanete): contêm antocianina, composto que atua contra o envelhecimento precoce.
  • Vegetais vermelhos (tomate, pimentão, morango): têm licopeno, antioxidante que ajuda na prevenção do câncer de próstata.
  • Vegetais verdes (alface, couve-manteiga, rúcula, escarola, ervilha, agrião, espinafre e brócolis): seu diferencial são compostos bons para o fígado e fibras que auxiliam o funcionamento do intestino.
  • Vegetais amarelos (cenoura, abóbora, mandioquinha, batata e manga): ricos em vitamina C e betacaroteno, bons para a pele e para o sistema imunológico.

Faça lanches saudáveis

Para matar a fome e evitar comer porcarias entre café da manhã, almoço e jantar, manter a energia ao longo do dia e evitar exageros nas refeições principais, faça lanches intermediários com carboidrato e gordura saudável. Mix de castanhas, creme de amendoim, barra de cereal ou vegetais (como cenoura) com homus (pasta de grão-de-bico) são boas opções. Pela manhã, um bom lanchinho para levar ao trabalho é o overnight oats, potinhos de aveia, iogurte e frutas, preparados na noite anterior. É bom também para estimular o funcionamento do intestino durante o dia.

Beba bastante água

Deixe a sua garrafinha de água na mesa de trabalho. Muitas vezes esquecemos de beber água durante o dia e o hábito de ter a garrafa à mão ajuda a corrigir isso. A desidratação pode afetar o humor, a concentração e drenar suas energias. A quantidade ideal depende de vários fatores, incluindo se você pratica atividades físicas ou se o tempo está muito quente. Mas beba sem moderação.

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