Intolerância à lactose – Alternativas
Sempre ouvimos dizer que “comer um pouco de tudo só faz bem à saúde”, mas esta afirmação é facilmente refutável. Existem alturas em que não nos sentimos tão bem dispostos, em que o nosso corpo está inchado e não conseguimos desvendar o porquê. Começamos logo a elaborar os piores cenários possíveis e imaginários, quando na realidade a resposta pode ser bem mais simples do que aquilo que se pensa, intolerância. É possível que uma pessoa seja intolerante aos mais variados tipos de alimentos, mas neste caso vamos dar atenção à lactose.
De uma forma resumida esta intolerância consiste na incapacidade que os adultos têm em digerir a lactose, um açúcar presente no leite e seus derivados. O nosso organismo produz uma enzima intitulada de lactase, que tem como função dividir os componentes mais simples da lactose permitindo a sua absorção para a corrente sanguínea. Contudo, quando a sua produção não é suficiente o nosso corpo não tem a capacidade de digerir a lactose provocando desconforto abdominal, vómitos, diarreia, náuseas, flatulência e/ou inchaço abdominal.
Geralmente a intolerância à lactose é adquirida ao longo da vida, com a passagem para a fase adulta e a adaptação genética os indivíduos tendem a diminuir a produção de lactase, ou pode ser apenas um fator temporário proveniente de um infeção ou lesão intestinal. Contudo a ausência de leite na dieta pode levar à carência de algumas vitaminas, nutrientes e proteínas, que vão destabilizar o treino e ganho de massa muscular.
Então, o que se pode fazer para contornar este défice? Bem, primeiro pode começar por apostar em alimentos ricos em cálcio, como as sardinhas, o salmão, brócolos, entre outros, depois pode recorrer à suplementação proteica, que o vai ajudar a manter o nível e intensidade das suas atividades físicas.
ALTERNATIVAS AO LEITE
Para as pessoas em geral, e para os atletas em particular a eliminação do leite da dieta alimentar implica excluir também as proteínas whey e caseína. Sendo que estes tipos de proteínas são dois dos suplementos mais utilizados por atletas de competição, a sua restrição pode ser um grande problema para o seu desenvolvimento muscular. No entanto não é preciso entrar já em pânico, pois existem outras alternativas, também elas excelentes fontes de proteínas.
Proteína de ovo: Apresentando a mesma qualidade da whey e com um aminograma altamente anabólico, a proteína ou albumina do ovo não contém lactose e é um suplemento bastante utilizado na dieta dos culturistas.
Proteína de carne: Este tipo de suplementos é bastante famoso e utilizado por atletas de alta intensidade, pois, para além de conter aminograma imensamente anabólico, também apresenta um elevado teor de creatina. A proteína de carne também não possui lactose, o que torna este produto irresistível para quem quer manter ou aumentar o tecido muscular magro.
Proteína de vegetal: Para aqueles que são vegetarianos, e que não podem consumir leite e derivados o ideal mesmo é optar por um suplemento de origem vegetal. Combinando na sua composição diferentes proteínas vegetais, estes suplementos apresentam um aminograma bastante complexo, igualando-se a outras fontes de proteína.
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