{"id":19538,"date":"2018-12-15T15:39:59","date_gmt":"2018-12-15T17:39:59","guid":{"rendered":"http:\/\/www.bottomsup.com.br\/blog\/?p=286"},"modified":"2018-12-15T15:39:59","modified_gmt":"2018-12-15T17:39:59","slug":"marmita-fitness","status":"publish","type":"post","link":"https:\/\/www.vydence.com\/pt-br\/marmita-fitness\/","title":{"rendered":"Marmita fitness: dicas para montar a sua"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Se alimentar de maneira saud\u00e1vel n\u00e3o \u00e9 uma tarefa f\u00e1cil quando \u00e9 preciso comer fora de casa diariamente. \u00c9 bem comum que as op\u00e7\u00f5es dispon\u00edveis se limitem a fast-foods ou a pratos pesados e gordurosos.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Uma \u00f3tima solu\u00e7\u00e3o para esse dilema \u00e9 apostar nas <\/span><b>marmitas fitness<\/b><span style=\"font-weight: 400;\">. Al\u00e9m de econ\u00f4micas, elas possibilitam que voc\u00ea coma uma refei\u00e7\u00e3o balanceada e deliciosa. Gostou da ideia, mas n\u00e3o sabe bem como montar a sua? Acompanhe a leitura!<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">3 dicas para montar sua marmita fitness<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">1. Coloque os macronutrientes na medida certa<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Para garantir uma marmita fitness balanceada e nutritiva, \u00e9 fundamental que os <\/span><b>macronutrientes estejam divididos em propor\u00e7\u00f5es adequadas<\/b><span style=\"font-weight: 400;\">. O ideal \u00e9 que cada refei\u00e7\u00e3o conte com:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">25% de prote\u00ednas, que atuam na constru\u00e7\u00e3o muscular e ajudam a aumentar a saciedade. Voc\u00ea pode optar por frango, peixe, carne vermelha, ovos ou, se for vegana, cogumelo, lentilha, feij\u00e3o e gr\u00e3o de bico;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">25% de carboidrato, que ajudam a dar energia para as atividades di\u00e1rias. Prefira sempre os complexos, como arroz e macarr\u00e3o integral, mandioca e batata doce;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">50% de legumes e saladas, que oferecem as vitaminas e nutrientes necess\u00e1rios para manter o corpo saud\u00e1vel. Boas op\u00e7\u00f5es s\u00e3o a cenoura, abobrinha, br\u00f3colis, couve-flor, r\u00facula e alface.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As quantidades em gramas variam de acordo com seu peso, idade e gasto cal\u00f3rico di\u00e1rio e, por isso, o ideal \u00e9 <\/span><b>que ela sejam definidas por um nutricionista<\/b><span style=\"font-weight: 400;\">. Assim, voc\u00ea se alimenta bem <\/span><a href=\"https:\/\/tratamentosalaser.com.br\/blog\/dieta-para-fim-de-ano\/\"><span style=\"font-weight: 400;\">sem ganhar peso extra<\/span><\/a><span style=\"font-weight: 400;\">!<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">2. Inclua fibras nas refei\u00e7\u00f5es<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Al\u00e9m dos macronutrientes na medida certa, lembre-se sempre de incluir fibras nas suas refei\u00e7\u00f5es. Al\u00e9m de diminuir o \u00edndice glic\u00eamico dos alimentos <\/span><span style=\"font-weight: 400;\">\u2014 o que impede a fome de voltar t\u00e3o depressa \u2014, elas <\/span><b>ajudam a melhorar o funcionamento do intestino<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">S\u00e3o excelentes fontes de fibra, sementes como chia, linha\u00e7a e gergelim, al\u00e9m de frutas como laranjas e morangos.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">3. N\u00e3o esque\u00e7a do lanche da tarde<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mesmo que voc\u00ea almoce bem sempre bate aquela fome no meio da tarde? Ent\u00e3o n\u00e3o se esque\u00e7a de incluir na sua marmita fitness uma<\/span><b> op\u00e7\u00e3o de lanche saud\u00e1vel<\/b><span style=\"font-weight: 400;\"> para n\u00e3o precisar atacar guloseimas pouco nutritivas <\/span><a href=\"https:\/\/tratamentosalaser.com.br\/blog\/alimentos-que-causam-celulite\/\"><span style=\"font-weight: 400;\">e que provocam celulite<\/span><\/a><span style=\"font-weight: 400;\">, como bolachas recheadas ou salgadinhos.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Em vez disso, prefira uma por\u00e7\u00e3o de oleaginosas, como castanha do Par\u00e1, de caju, nozes ou am\u00eandoas, ou mesmo um iogurte com fruta e chia, que mata a fome sem pesar no est\u00f4mago.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Conhe\u00e7a algumas sugest\u00f5es de marmita fitness<\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"> R\u00e1pida: arroz integral, carne mo\u00edda, br\u00f3colis e salada de alface com tomate;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Maromba: frango grelhado, batata-doce cozida, couve-flor e salada de r\u00facula com nozes;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Vegetariana: arroz integral, lentilha, ab\u00f3bora assada e salada de almeir\u00e3o com linha\u00e7a;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Low carb: berinjela recheada com molho e carne mo\u00edda e salada de pepino com gergelim;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Energia: macarr\u00e3o integral com molho de tomate, carne mo\u00edda, abobrinha refogada e salada de beterraba com chia.<\/span><\/li>\n<\/ol>\n<h2><span style=\"font-weight: 400;\">Quer variar? Descubra novas receitas!<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Est\u00e1 quase convencida a aderir \u00e0 marmita fitness, mas n\u00e3o gosta de refei\u00e7\u00f5es mon\u00f3tonas? Ent\u00e3o confira duas receitas simples para aqueles dias em que d\u00e1 aquela vontade de comer um prato diferente!<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Panqueca low carb<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 ovo;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">30 ml de \u00e1gua;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 ml de creme de leite;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 g de farinha de am\u00eandoas;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">sal \u00e0 gosto;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 colher de ch\u00e1 de semente de chia.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Misture bem todos os ingredientes em um recipiente. Unte uma frigideira com azeite, aque\u00e7a e despeje a massa, tomando cuidado para n\u00e3o quebrar. Vire para dourar do outro lado e coloque o recheio de sua prefer\u00eancia.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Quibe de ab\u00f3bora<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">500 g de trigo para quibe;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">300 g de ab\u00f3bora;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">sal, tomilho, hortel\u00e3 e pimenta \u00e0 gosto;<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cozinhe a ab\u00f3bora e amasse-a com um garfo ou no processador at\u00e9 virar um pur\u00ea. Reserve. Hidrate o trigo e misture com os temperos. Adicione a ab\u00f3bora e disponha a massa em uma forma retangular. Leve ao forno a \u00a0180 \u00b0C por 15 minutos e corte em pequenas por\u00e7\u00f5es.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gostou de conhecer nossas dicas para montar sua <\/span><b>marmita fitness<\/b><span style=\"font-weight: 400;\">? Ent\u00e3o que tal aprender <\/span><a href=\"https:\/\/tratamentosalaser.com.br\/blog\/6-exercicios-para-pernas-celulite\/\"><span style=\"font-weight: 400;\">6 exerc\u00edcios simples e que voc\u00ea pode fazer em casa para combater a celulite?<\/span><\/a><\/p>\n<p><a href=\"https:\/\/www.vydence.com\/wp-content\/uploads\/2019\/08\/ebook-bottoms-up-1.pdf\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-344 aligncenter\" src=\"http:\/\/tratamentosalaser.com.br\/wp-content\/uploads\/2019\/03\/Tire-suas-duvidas-2-1024x640.jpg\" alt=\"\" width=\"600\" height=\"375\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Se alimentar de maneira saud\u00e1vel n\u00e3o \u00e9 uma tarefa f\u00e1cil quando \u00e9 preciso comer fora de casa diariamente. \u00c9 bem comum que as op\u00e7\u00f5es dispon\u00edveis se limitem a fast-foods ou a pratos pesados e gordurosos. Uma \u00f3tima solu\u00e7\u00e3o para esse dilema \u00e9 apostar nas marmitas fitness. Al\u00e9m de econ\u00f4micas, elas possibilitam que voc\u00ea coma uma [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":19382,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[134],"tags":[126,140,150],"class_list":["post-19538","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude","tag-bottoms-up","tag-dieta","tag-lipocel"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.1 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Marmita fitness: dicas para montar a sua - VYDENCE<\/title>\n<meta name=\"description\" content=\"\u00c9 comum que as op\u00e7\u00f5es se limitem a fast-foods ou a pratos pesados. 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