sexta-feira, maio 28th, 2010

Aprender a comer para emagrecer

Muitos gordos dizem que comem pouco e não sabe porque engordam. Na verdade essa afirmação tem um fundo de verdade. Realmente não sabemos porque engordamos. E o pouco que achamos que comemos pode não ser tão pouco assim. Fazendo a escolha errada realmente podemos estar comendo pouca quantidade mas o máximo de calorias.

Um exemplo bom é a carne fritinha que estamos acostumados a comer na hora do almoço em nossas casas. Só para ter como exemplo observemos a comparação.

1 sobrecoxa de frango assada ao forno – 23 pontos

Bife frito no óleo – 123 pontos

*cada ponto equivale aqui a 3,6 calorias de acordo com a Dieta dos Pontos do Dr. Alfredo Halpern.

Aí imaginemos que quem sofre de compulsão pela comida não come um bifezinho só. Mas suponhamos que fizesse um esforço para comer. Seria melhor comer um bife ou 4 sobrecoxas de frango que somadas dão ainda menos calorias que o bife?

Muitas vezes pessoas sem informação reduzem a alimentação e perdem totalmente as forças porque os números não baixam na balança. Essas mesmas pessoas não conseguem ver a maravilha que aconteceu. Com a redução na comida terminaram conseguindo manter o peso. Essa é uma conquista também pouco valorizada e muito importante. Todos que sofrem com a compulsão pela comida comem todos os dias para engordar e devem sim valorizar ao máximo quando se livram do acréscimo de quilos.

Outros alimentos que muitas vezes cortamos da alimentação achando que engordam demais podem ser importantes aliados. O pãozinho nosso de cada dia por exemplo o que colocamos dentro dele? Será que é o pão mesmo que engorda?

Vejamos mais uma comparação:

1 pão – 40 pontos

1 fatia de presunto – 10 pontos

1 fatia de queijo – 20 pontos

1 ponta de faca de manteiga – 7 pontos

1 ovo frito no óleo – 69 pontos

Só nesse sanduichezinho básico temos 149 pontos. Metade do valor de uma dieta indicada para as mulheres que fica em média nos 300 pontos. Você vai me dizer que não tem como gastar tudo isso numa única refeição e eu vou dizer que não é preciso gastar tudo isso em um único pão.

Veja um novo sanduiche:

1 pão: 40 pontos

1/2 fatia de queijo: 10 pontos

1/2 fatia de presunto: 5 pontos

total: 55 pontos

Pronto! 1 pão com queijo e presunto “por um terço do preço da primeira opção.

Se a pessoa economizar direitinho e equilibrar as refeições até pode dar para comer 2 pães no lugar de um.

Ah! E o ovo? Não ele não é muito calórico. 23 pontos cada unidade. A questão do nosso sanduiche é que fritamos o ovo sempre em manteiga ou óleo aumentando muito suas calorias.  Uma opção legal é fritar o ovo no microondas. É só quebrar o ovo em um depósito plástico, quebrar a gema e colocar em média um minuto para fritar. Pronto! Um ovo frito com 23 pontos.

Existem também vários alimentos com  ZERO pontos que podem ajudar para que possamos comer um pouco mais. Alface, tomate, pepino e mais um grupo inteiro de verduras que ajudam a comer mais e de forma saudável. Outros itens com zero pontos: café com adoçante, refrigerante zero, suco de limão com adoçante.

Conhecer os alimentos é a melhor maneira para se educar e conseguir chegar ao controle do peso. Não basta comer pouco. É preciso comer certo.

Categorias: Mirella Ciarlini

68 Responses

4 de outubro de 2010

Eu queria saber como emagrecer e omo perder peso pk eu estou gorda e tenho 64 kilos eu queria saber como perder isso tudo


5 de outubro de 2010

Minha amiga. Tentamos explicar passo a passo do que seguimos no livro Magra? Não. Gorda em Recuperação e também nos mandamentos do Gordo em Recuperação. Seria muito bom que você conhecesse esse universo para enterder a abordagem verdadeira que tentamos fazer para mudar e perder peso. Porque sabemos que perder peso sem mudar sempre representa viver no efeito sanfona. Nossa luta não tem milagres ou fórmulas simples. Mudamos nossa mente, nossos hábitos e o corpo vai junto. Seja bem vinda. Que Deus a ilumine. Mirella.


18 de fevereiro de 2012
márcia

Boa tarde,Mirella. Sou sua fã e adoro ler seus depoimentos,você É UM EXEMPLO.Queria que você me desse sugestões de janta com apenas 70 pontos,pois esta é uma das minhas metas.Espero sua resposta.Abraços!!!!


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