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Indicadores de que o teu corpo precisa de mais proteína

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  • Dicas, Exercício, Lesões

    • A proteína pertence ao grande grupo dos macronutrientes (hidratos de carbonos e gorduras), e dentro de todas as suas funções há uma que se destaca, o papel de fornecer energia ao nosso corpo potenciando a manutenção, reconstrução e crescimento do tecido muscular. Por isso mesmo deve apostar numa dieta repleta de alimentos extremamente ricos em proteínas, como por exemplo carne, peixe, ovos, legumes (lentilhas, grão, feijão…), cereais integrais, sementes e algumas frutas.

    Contudo nem sempre ingerimos as doses de proteína que o nosso organismo necessita, assim este acaba por procurá-la noutros sítios do nosso corpo, como os nossos músculos. Mas como saber que estamos com um défice de proteína? Que estamos a negligenciar o nosso organismo? Vamos segredar-lhe alguns sinais a que deve prestar especial atenção, pois indica-lhe se está ou não com carência deste nutriente.

     

    Ficar doente mais vezes que o habitual

    Como sabemos a ingestão de boas quantidades de proteínas é benéfica a vários níveis para o nosso corpo. Sendo que os nossos anticorpos são compostos por este macronutriente, quando existe um grande défice, as defesas do nosso organismo ficam comprometidos, observando-se rapidamente uma debilitação do nosso sistema imunitário. Daí que existam alturas em que ficamos mais vezes constipados e doentes sem percebermos bem o porquê, a causa pode residir na carência de alimentos ricos em proteínas.

     

    Dificuldade em cicatrizar feridas

    Outra importante função das proteínas está relacionada com a estrutura do tecido e dos vasos sanguíneos. Quando existe um grande défice proteico há uma maior dificuldade em cicatrizar feridas e lesões musculares, consequência da baixa coagulação do sangue.

     

    Problemas no cabelo e nas unhas

    Acontece, por vezes, o nosso cabelo estar a cair mais do que o costume, ou então as nossas unhas partirem com muita mais facilidade e não chegamos bem a perceber a sua origem. Em alguns dos casos, isto resulta de uma deficiência de proteínas. Para além de esta estar na origem da construção dos tecidos corporais, quando ingerida em pequenas quantidades, o nosso organismo tem a necessidade de obter proteína em outras zonas do corpo, sendo que os primeiros alvos são, à parte dos músculos, as unhas e cabelo.

     

    Retenção de líquidos

    Ao fazemos uma alimentação pobre em proteína, uma das consequências resultantes é o excesso de líquidos nos tecidos corporais. A sensação de inchaço pode significar que o nosso organismo não consegue expelir os líquidos em demasia, e isso pode estar diretamente interligado com a carência desse nutriente.

     

    Fadiga muscular

    Como já vimos as proteínas auxiliam a estruturação das nossas células, daí que sejam cruciais para o desenvolvimento, reparação, manutenção e formação do tecido muscular. Quando nos sentimos mais vezes cansados, ou temos uma maior dificuldade em realizar os exercícios físicos, a origem do problema pode estar em uma alimentação empobrecida ao nível de proteína.

     

    Desejos por alimentos doces

    Para além de todas as outras funções, a proteína ajuda a manter o equilíbrio dos níveis de glicose no nosso organismo. Quando não é ingerida em quantidades significativas somos atacados por uma vontade gigantesca de a compensar com açúcar, daí o desejo por coisas doces ao invés de recorrermos a alimentos mais saudáveis.

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