Galera hoje eu tirei um post do blog do Dr Souto, um médico que criou um blog só falando da dieta. Vale a pena confeir e tirar todas as suas duvidas.
Porque estou postando isso aqui?? No CrossFit os atletas optam por fazer a diata da Zona em que voce precisa medir as quantidades de macronutrientes em cada refeição de maneira que fique distribuida em 40% de carboidratos 40% proteina e 20% gordura boa.
Uma outra forma de se comer bem e sem precisar medir as quantidades e também utilizada por praticantes de CrossFit é a dieta Paleo.
Segue o post explicando os principios da dieta.
A dieta paleolítica
Paleolítico refere-se ao período anterior à invenção da agricultura. Como vimos no post anterior, esta é a dieta à qual nossa espécie está geneticamente adaptada. Da mesma forma que estamos geneticamente adaptados à gravidade da terra, à concentração de oxigênio da nossa atmosfera, à temperatura do nosso paneta, pois estas são as condições que estavam presentes durante a nossa evolução, a dieta com a qual evoluímos moldou nossos genes.
Não existe um único tipo de dieta paleolítica. Hominídeos nômades vagaram pela áfrica, e posteriormente por todos os continentes, comendo aquilo que estava disponível. No litoral, isso significava um predomínio de pesca. Nas savanas, um predomínio de caça. Na maioria dos lugares, era suplementada com vegetais, frutas silvestres e raízes, além de insetos e larvas. Em locais como o círculo polar ártico, praticamente não havia vegetais disponíveis por pelo menos 6 meses. Em ilhas do pacífico, o coco chegava a compor mais da metade do consumo calórico. Assim, não há uma dieta paleolítica, mas várias. Mais importante do que as diferenças entre estas dietas, é o que todas têm em comum: a ausência de produtos refinados, alimentos processados e grãos.
É evidente que alimentos processados, açúcar, refrigerante e batatas fritas não faziam parte da dieta ancestral. O que não é tão intuitivo assim é a ausência de grãos. Afinal, o pão está presente no quadro da Última Ceia, sabemos que o trigo acompanha a civilização deste sempre. Mas, como vimos no post anterior, a agricultura e a civilização ocupam apenas as útimas 36 horas do calendário da nossa evolução. 10 mil anos são apenas 300 gerações. O que é o mesmo que nada do ponto de vista evolutivo.
Assim, com todas as variações geográficas e culturais, em pinceladas gerais podemos descrever da seguinte forma uma dieta paleolítica:
– Ausência de grãos
– Ausência de açúcar
– Ausência de laticínios
– Ausência de alimentos processados
A dieta paleolítica precisa ser adaptada aos tempos modernos. Afinal, é pouco provável que maioria de nós pretenda consumir insetos e larvas ou caçar os animais selvagens com as próprias mãos.
A grande proporção de pessoas intolerantes à lactose atesta nosso despreparo evolutivo para lidar com laticínios após a primeira infância. No entanto, para aquelas pessoas que não apresentam tal intolerência, os laticínios fermentados não parecem apresentar maiores problemas.
Os graves problemas associados ao consumo de carboidratos atestam nosso despreparo evolutivo para lidar com essa classe de macronutrientes, que era escassa durante 99,5% da nossa evolução. O fato de que podemos sintetizar todos os carboidratos de que necessitamos a partir de proteínas e triglicerídeos também sublinha a ausência eventual dos mesmos em nosso passado paleolítico.
Os problemas associados ao consumo de grãos, além do fato de serem a maior fonte de carboidratos da vida moderna, são um capítulo à parte. Eu afirmo, sem sombra de dúvida, que a simples eliminação total dos grãos (pão, massa, farinha, biscoitos, etc, enfim uma dieta livre de glúten) fornece talvez 70% de todo o benefício de uma dieta paleolítica (em termos não apenas de perda de peso, mas de controle de síndrome metabólica e de patologias auto-imunes). Falaremos mais sobre isso nos posts seguintes.
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