{"id":21403,"date":"2022-06-29T13:58:55","date_gmt":"2022-06-29T16:58:55","guid":{"rendered":"https:\/\/www.smartfit.com.br\/news\/?p=21403"},"modified":"2024-02-05T11:35:58","modified_gmt":"2024-02-05T14:35:58","slug":"a-importancia-da-fibra-na-sua-dieta","status":"publish","type":"post","link":"https:\/\/www.smartfit.com.br\/news\/saude\/a-importancia-da-fibra-na-sua-dieta\/","title":{"rendered":"A import\u00e2ncia da fibra na sua dieta"},"content":{"rendered":"\n<a class=\"top_link\" href=\"https:\/\/nutri.smartfit.com.br\/?utm_campaign=21403&#038;utm_medium=top_link&#038;utm_source=news\" rel=\"noopener\" style=\"        text-align: center;        color: #009b34;        text-decoration: underline;    \" target=\"_blank\"><h6 style=\"        margin: 20px 0 20px;    \">Conhe\u00e7a o app de nutri\u00e7\u00e3o da Smart Fit    <\/h6><\/a>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea j\u00e1 deve ter ouvido milhares de vezes que uma dieta saud\u00e1vel inclui alimentos ricos em fibras (como as <a href=\"https:\/\/www.smartfit.com.br\/news\/nutricao\/quantas-porcoes-de-frutas-e-vegetais-devo-comer\/\" title=\"Afinal, quantas por\u00e7\u00f5es de frutas e vegetais devo comer por dia?\">frutas e vegetais<\/a>).&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E n\u00e3o \u00e9 \u00e0 toa. Um nutriente poderoso, a fibra se destaca por sua capacidade de manter seu sistema de digest\u00e3o funcionando sem dificuldade, de te manter saciado por horas e de estabilizar o a\u00e7\u00facar no sangue.&nbsp;<\/p>\n\n\n\n<div class=\"square_banner\" style=\"width:300px;margin: 20px auto;\">      <a href=\"https:\/\/nutri.smartfit.com.br\/?utm_campaign=21403&#038;utm_medium=square_banner_emagrecimento-4&#038;utm_source=news\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2020\/04\/emagrecimento-4.gif\">      <\/a>    <\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Abaixo, a nutricionista F\u00falvia Hazarabedian, do Grupo Smart Fit, explica tudo que voc\u00ea deve saber sobre a fibra:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">O que \u00e9 fibra, exatamente?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Trata-se de um tipo de <a href=\"https:\/\/www.smartfit.com.br\/news\/nutricao\/carboidrato-vilao-ou-mocinho\/\" title=\"Carboidrato: vil\u00e3o ou mocinho?\">carboidrato<\/a> que \u00e9, essencialmente, a parte estrutural dos alimentos vegetais (por exemplo, frutas, vegetais, gr\u00e3os).&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Seu corpo n\u00e3o consegue digerir ou decomp\u00f4-la, portanto, ela passa relativamente intacta pelo intestino. Mas ela ainda faz muito trabalho \u00e0 medida que se move pelo corpo, como explicar aqui.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Temos dois: a sol\u00favel (que dissolve em \u00e1gua) e a insol\u00favel.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tipos de fibra<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Quando a fibra sol\u00favel entra em contato com fluidos em seu intestino, ela forma uma subst\u00e2ncia semelhante a um gel que ocupa espa\u00e7o em seu est\u00f4mago, tornando os alimentos com esse tipo de fibra (por exemplo, aveia, nozes, feij\u00e3o, farro) bastante saciantes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">J\u00e1 a fibra insol\u00favel adiciona volume \u00e0s fezes e estimula o movimento intestinal para empurr\u00e1-lo pelo sistema, ajudando a manter a regularidade do n\u00famero 2. Couve-flor, alcachofra, quiabo e farinha de trigo integral s\u00e3o alguns dos alimentos ricos em fibras insol\u00faveis.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Benef\u00edcios da fibra para a sa\u00fade<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ajuda a manter um peso saud\u00e1vel<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A fibra acelera seu metabolismo, como mostra uma <a href=\"https:\/\/www.eurekalert.org\/news-releases\/892898\">pesquisa publicada no American Journal de Nutri\u00e7\u00e3o Cl\u00ednica<\/a>. Isso por si s\u00f3, j\u00e1 ajuda na manuten\u00e7\u00e3o do peso, j\u00e1 que faz com que voc\u00ea queime mais gordura quando est\u00e1 em repouso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mas, al\u00e9m disso, elas tamb\u00e9m produzem \u00e1cidos graxos de cadeia curta quando passam pelo nosso organismo. Esses \u00e1cidos ajudam a induzir a sensa\u00e7\u00e3o de saciedade por horas \u2014 o que significa que voc\u00ea n\u00e3o vai ficar beliscando besteiras por a\u00ed.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Estabiliza o a\u00e7\u00facar no sangue<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ao formar essa subst\u00e2ncia semelhante a gel em seu intestino, a fibra sol\u00favel tamb\u00e9m pode retardar a absor\u00e7\u00e3o de carboidratos, evitando picos de a\u00e7\u00facar no sangue e ajudando contra o desenvolvimento da <a href=\"https:\/\/www.smartfit.com.br\/news\/saude\/diabetes-tipos-como-prevenir\/\" title=\"Diabetes: o que \u00e9, tipos de diabetes e como prevenir\">Diabetes<\/a> tipo 2.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Melhora a sa\u00fade card\u00edaca<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A forma\u00e7\u00e3o de gel no intestino delgado reduz a absor\u00e7\u00e3o de colesterol. Al\u00e9m disso, quando a fibra \u00e9 excretada nas fezes, ela traz consigo o colesterol excedente, impedindo assim que seu corpo absorva as coisas &#8220;ruins&#8221;.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Isso ajuda na <a href=\"https:\/\/www.smartfit.com.br\/news\/saude\/exercicios-para-prevenir-problemas-cardiacos\/\" title=\"Exerc\u00edcios para prevenir problemas card\u00edacos\">sa\u00fade cardiovascular<\/a> e evita doen\u00e7as card\u00edacas como o infarto.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fortalece os ossos<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Certos tipos de fibra, como a raiz de chic\u00f3ria, facilitam a absor\u00e7\u00e3o de magn\u00e9sio e c\u00e1lcio pelo corpo \u2014 ambos essenciais para uma estrutura forte. Uma dieta rica em fibras pode at\u00e9 ajudar a evitar problemas no joelho, segundo um estudo de 2018. Isso gra\u00e7as tamb\u00e9m \u00e0s propriedades antiinflamat\u00f3rias das fibras.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Quanto mais melhor?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o! Muita fibra na dieta pode causar incha\u00e7o, gases e constipa\u00e7\u00e3o.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o h\u00e1 uma recomenda\u00e7\u00e3o oficial di\u00e1ria de fibras mas, para colher os benef\u00edcios, a <a href=\"https:\/\/www.mayoclinic.org\/\" target=\"_blank\" rel=\"noopener\" title=\"\">Cl\u00ednica Mayo<\/a> (refer\u00eancia de nutri\u00e7\u00e3o dos EUA) recomenda que as mulheres procurem pelo menos 21-25 gramas de fibra por dia e os homens 30-38 gramas por dia.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9 importante notar que, \u00e0 medida que voc\u00ea aumenta sua ingest\u00e3o de fibras, <a href=\"https:\/\/www.smartfit.com.br\/news\/nutricao\/por-que-voce-precisa-beber-mais-agua\/\" title=\"Por que voc\u00ea precisa beber mais \u00e1gua\">voc\u00ea deve ingerir mais \u00e1gua<\/a> para evitar problemas estomacais.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Leia mais<\/h2>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"960\" height=\"640\" data-id=\"19853\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/receitas-para-levar-na-bolsa.jpg\" alt=\"Bandeja de cookies de aveia com uva passa\" class=\"wp-image-19853\" srcset=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/receitas-para-levar-na-bolsa.jpg 960w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/receitas-para-levar-na-bolsa-300x200.jpg 300w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/receitas-para-levar-na-bolsa-768x512.jpg 768w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/receitas-para-levar-na-bolsa-800x533.jpg 800w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/03\/receitas-para-levar-na-bolsa-150x100.jpg 150w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption class=\"wp-element-caption\"><strong><a href=\"https:\/\/www.smartfit.com.br\/news\/nutricao\/receitas-para-levar-na-bolsa\/\" title=\"Para levar na bolsa: confira 5 receitas pr\u00e1ticas e saud\u00e1veis\">Receitas para levar na bolsa<\/a><\/strong><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"960\" height=\"640\" data-id=\"21330\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/06\/Dieta-cetoge\u0302nica-o-que-e\u0301-e-para-que-serve_-.jpg\" alt=\"Imagem mostra prato com diversos alimentos pr\u00f3prios para dieta cetog\u00eanica\" class=\"wp-image-21330\" srcset=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/06\/Dieta-cetoge\u0302nica-o-que-e\u0301-e-para-que-serve_-.jpg 960w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/06\/Dieta-cetoge\u0302nica-o-que-e\u0301-e-para-que-serve_--300x200.jpg 300w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/06\/Dieta-cetoge\u0302nica-o-que-e\u0301-e-para-que-serve_--768x512.jpg 768w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/06\/Dieta-cetoge\u0302nica-o-que-e\u0301-e-para-que-serve_--800x533.jpg 800w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/06\/Dieta-cetoge\u0302nica-o-que-e\u0301-e-para-que-serve_--750x500.jpg 750w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/06\/Dieta-cetoge\u0302nica-o-que-e\u0301-e-para-que-serve_--150x100.jpg 150w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption class=\"wp-element-caption\"><strong><a href=\"https:\/\/www.smartfit.com.br\/news\/nutricao\/guia-da-dieta-cetogenica\/\" title=\"Guia da Dieta Cetog\u00eanica\">Dieta cetog\u00eanica: o que \u00e9 e para que serve?<\/a><\/strong><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"960\" height=\"640\" data-id=\"21039\" src=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/05\/Emagreca-sem-perder-massa-muscular.jpg\" alt=\"Imagem mostra balan\u00e7a em consult\u00f3rio\" class=\"wp-image-21039\" srcset=\"https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/05\/Emagreca-sem-perder-massa-muscular.jpg 960w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/05\/Emagreca-sem-perder-massa-muscular-300x200.jpg 300w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/05\/Emagreca-sem-perder-massa-muscular-768x512.jpg 768w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/05\/Emagreca-sem-perder-massa-muscular-800x533.jpg 800w, https:\/\/www.smartfit.com.br\/news\/wp-content\/uploads\/2022\/05\/Emagreca-sem-perder-massa-muscular-150x100.jpg 150w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption class=\"wp-element-caption\"><strong><a href=\"https:\/\/www.smartfit.com.br\/news\/saude\/emagreca-sem-perder-massa-muscular\/\" title=\"Emagre\u00e7a sem perder massa muscular\">Emagre\u00e7a sem perder massa muscular<\/a><\/strong><\/figcaption><\/figure>\n<\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Ela vai muito al\u00e9m da ajuda na hora de fazer o n\u00famero #2<\/p>\n","protected":false},"author":1,"featured_media":21442,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1246,1244],"tags":[1475],"class_list":["post-21403","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricao","category-saude","tag-alimentacao-saudavel"],"acf":{"banner_imagem":25829,"banner_link":"https:\/\/nutri.smartfit.com.br\/?utm_campaign=21403&utm_medium=banner_25829&utm_source=news","banner_target":"_blank","cta":{"label":"QUERO UM 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