tag:blogger.com,1999:blog-74285675187731077912024-03-13T10:30:32.520+00:00Health CompanyAna Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.comBlogger26125tag:blogger.com,1999:blog-7428567518773107791.post-86497243059338764922010-05-21T12:50:00.000+01:002010-05-26T13:05:38.507+01:00Plano de nutrição para 1900 KJ<meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 12"><meta name="Originator" content="Microsoft Word 12"><link rel="File-List" href="file:///C:%5CUsers%5CRODRIG%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml"><link rel="themeData" href="file:///C:%5CUsers%5CRODRIG%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx"><link rel="colorSchemeMapping" href="file:///C:%5CUsers%5CRODRIG%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml"><!--[if gte mso 9]><xml> 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0%; -moz-background-clip: border; -moz-background-origin: padding; -moz-background-inline-policy: continuous;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">OPÇÃO 3</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt;" valign="top"> <table class="MsoNormalTable" style="" border="0" cellpadding="0"> <tbody><tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Pequeno-almoço</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 Copo de leite meio gordo (2,5 dl)
<br /> 1 pão
<br /> 1 fatia de fiambre ou presunto magro
<br /> 1 peça de fruta (100g) <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">A meio da manhã</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 Iogurte magro
<br /> 3 bolachas com pouco sal e gordura <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Almoço</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Salada de alface
<br /> Prato de carne:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/menu1900.cfm#b1" target="_blank"><b><span style="font-size: 10pt; font-family: "Arial","sans-serif"; color: blue; text-decoration: none;">Frango à camponesa</span></b></a><span style="font-size: 8pt; font-family: "Arial","sans-serif";">
<br /> 1 peça de fruta (100 g) <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">A meio da tarde</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 iogurte magro
<br /> 3 bolachas com pouco açúcar e gordura <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Jantar</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Prato de peixe:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/menu1900.cfm#b2" target="_blank"><b><span style="font-size: 10pt; font-family: "Arial","sans-serif"; color: blue; text-decoration: none;">Caldeirada</span></b></a><span style="font-size: 8pt; font-family: "Arial","sans-serif";">
<br /> 1 peça de fruta (100 g)<o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Ceia</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Chá ou cevada <o:p></o:p></span></p> </td> </tr> </tbody></table> </td> <td style="padding: 0.75pt;" valign="top"> <table class="MsoNormalTable" style="" border="0" cellpadding="0"> <tbody><tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Pequeno-almoço</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 Copo de leite meio gordo (2,5 dl)
<br /> 1 pão
<br /> 1 fatia de queijo magro
<br /> 1 peça de fruta (100g) <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">A meio da manhã</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 Iogurte magro
<br /> 3 bolachas com pouco sal e gordura <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Almoço</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Salada de alface e 250 g de tomate ou cenoura
<br /> Prato de carne:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/menu1900.cfm#b3" target="_blank"><b><span style="font-size: 10pt; font-family: "Arial","sans-serif"; color: blue; text-decoration: none;">Carne de porco assada</span></b></a><span style="font-size: 8pt; font-family: "Arial","sans-serif";">
<br /> 1 peça de fruta (100 g) <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">A meio da tarde</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 iogurte magro
<br /> 3 bolachas com pouco açúcar e gordura <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Jantar</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Salada de alface e 250 g de tomate ou cenoura
<br /> Prato de peixe:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/menu1900.cfm#b4" target="_blank"><b><span style="font-size: 10pt; font-family: "Arial","sans-serif"; color: blue; text-decoration: none;">Bacalhau À Gomes de Sá</span></b></a><span style="font-size: 8pt; font-family: "Arial","sans-serif";">
<br /> 1 peça de fruta (100 g) <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Ceia</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Chá ou cevada <o:p></o:p></span></p> </td> </tr> </tbody></table> </td> <td style="padding: 0.75pt;" valign="top"> <table class="MsoNormalTable" style="" border="0" cellpadding="0"> <tbody><tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Pequeno-almoço</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 Copo de leite meio gordo (2,5 dl)
<br /> 1 pão
<br /> 1 fatia de fiambre ou presunto magro
<br /> 1 peça de fruta (100g) <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">A meio da manhã</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 Iogurte magro
<br /> 3 bolachas com pouco sal e gordura<o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Almoço</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Salada de alface e 250 g de tomate ou cenoura
<br /> Prato de carne:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/menu1900.cfm#b5" target="_blank"><b><span style="font-size: 10pt; font-family: "Arial","sans-serif"; color: blue; text-decoration: none;">Estufado de porco</span></b></a><span style="font-size: 8pt; font-family: "Arial","sans-serif";">
<br /> 1 peça de fruta (100 g) <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">A meio da tarde</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 iogurte magro
<br /> 3 bolachas com pouco açúcar e gordura <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Jantar</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Salada de alface
<br /> Prato de peixe:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/menu1900.cfm#b6" target="_blank"><b><span style="font-size: 10pt; font-family: "Arial","sans-serif"; color: blue; text-decoration: none;">Polvo guisado</span></b></a><span style="font-size: 8pt; font-family: "Arial","sans-serif";">
<br /> 1 peça de fruta (100 g) <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Ceia</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Chá ou cevada<o:p></o:p></span></p> </td> </tr> </tbody></table> </td> </tr> </tbody></table>
<br />Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-61080371493437788722010-05-14T12:48:00.000+01:002010-05-26T13:05:05.507+01:00Plano de nutrição para 1500 KJ<meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 12"><meta name="Originator" content="Microsoft Word 12"><link rel="File-List" href="file:///C:%5CUsers%5CRODRIG%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml"><link rel="themeData" href="file:///C:%5CUsers%5CRODRIG%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx"><link rel="colorSchemeMapping" href="file:///C:%5CUsers%5CRODRIG%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:trackmoves/> 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-moz-background-inline-policy: continuous;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">OPÇÃO 1</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> <td style="padding: 1.5pt; background: rgb(255, 190, 8) none repeat scroll 0% 0%; -moz-background-clip: border; -moz-background-origin: padding; -moz-background-inline-policy: continuous;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">OPÇÃO 2</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> <td style="padding: 1.5pt; background: rgb(255, 190, 8) none repeat scroll 0% 0%; -moz-background-clip: border; -moz-background-origin: padding; -moz-background-inline-policy: continuous;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">OPÇÃO 3</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 1.5pt;" valign="top"> <table class="MsoNormalTable" style="" border="0" cellpadding="0"> <tbody><tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Pequeno-almoço</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 copo de leite magro (2,5 dl)
<br /> 1 fatia de pão
<br /> 1 colher de sobremesa de manteiga
<br /> 1 peça de fruta (100g)<o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">A meio da manhã</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 iogurte magro<o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Almoço</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Salada de alface
<br /> Prato de carne:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/menu1500.cfm#a1" target="_blank"><b><span style="font-size: 10pt; font-family: "Arial","sans-serif"; color: blue; text-decoration: none;">Frango à camponesa</span></b></a><span style="font-size: 8pt; font-family: "Arial","sans-serif";">
<br /> 1 peça de fruta (100 g)<o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">A meio da tarde</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 iogurte magro
<br /> 3 bolachas com pouco açúcar e gordura<o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Jantar</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Prato de peixe:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/menu1500.cfm#a2" target="_blank"><b><span style="font-size: 10pt; font-family: "Arial","sans-serif"; color: blue; text-decoration: none;">Caldeirada</span></b></a><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Ceia</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Chá ou cevada<o:p></o:p></span></p> </td> </tr> </tbody></table> </td> <td style="padding: 1.5pt;" valign="top"> <table class="MsoNormalTable" style="" border="0" cellpadding="0"> <tbody><tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Pequeno-almoço</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 copo de leite magro (2,5 dl)
<br /> 1 fatia de pão
<br /> 1colher de sobremesa de manteiga
<br /> 1 peça de fruta (100g) <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">A meio da manhã</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 copo de leite magro e café em partes iguais<o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Almoço</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Salada de alface e 200 g de tomate ou cenoura
<br /> Prato de carne:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/menu1500.cfm#a3" target="_blank"><b><span style="font-size: 10pt; font-family: "Arial","sans-serif"; color: blue; text-decoration: none;">Carne de porco assada</span></b></a><span style="font-size: 8pt; font-family: "Arial","sans-serif";">
<br /> 1 peça de fruta (100 g)<o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">A meio da tarde</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 copo de leite e café em partes iguais
<br /> 3 bolachas com pouco açúcar e gordura <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Jantar</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Salada de alface e 200 g de tomate ou cenoura
<br /> Prato de peixe:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/menu1500.cfm#a4" target="_blank"><b><span style="font-size: 10pt; font-family: "Arial","sans-serif"; color: blue; text-decoration: none;">Bacalhau À Gomes de Sá</span></b></a><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Ceia</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Chá ou cevada <o:p></o:p></span></p> </td> </tr> </tbody></table> </td> <td style="padding: 1.5pt;" valign="top"> <table class="MsoNormalTable" style="" border="0" cellpadding="0"> <tbody><tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Pequeno-almoço</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 copo de leite magro (2,5 dl)
<br /> 1 fatia de pão
<br /> 1 colher de sobremesa de manteiga
<br /> 1 peça de fruta (100g) <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">A meio da manhã</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 iogurte magro <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Almoço</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Salada de alface e 200 g de tomate ou cenoura
<br /> Prato de carne:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/menu1500.cfm#a5" target="_blank"><b><span style="font-size: 10pt; font-family: "Arial","sans-serif"; color: blue; text-decoration: none;">Estufado de porco</span></b></a><span style="font-size: 8pt; font-family: "Arial","sans-serif";">
<br /> 1 peça de fruta (100 g) <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">A meio da tarde</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">1 iogurte magro
<br /> 3 bolachas com pouco açúcar e gordura <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Jantar</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Salada de alface
<br /> Prato de peixe:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/menu1500.cfm#a6" target="_blank"><b><span style="font-size: 10pt; font-family: "Arial","sans-serif"; color: blue; text-decoration: none;">Polvo guisado</span></b></a><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Ceia</span></b><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";"> <o:p></o:p></span></p> </td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Chá ou cevada<o:p></o:p></span></p> </td> </tr> </tbody></table> </td> </tr> </tbody></table>
<br />Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-61308352633071716922010-05-07T12:42:00.000+01:002010-05-26T13:04:25.240+01:00Plano de nutrição para 1200 KJ<meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 12"><meta name="Originator" content="Microsoft Word 12"><div style="text-align: justify;"><link rel="File-List" href="file:///C:%5CUsers%5CRODRIG%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml"><link rel="themeData" href="file:///C:%5CUsers%5CRODRIG%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx"><link rel="colorSchemeMapping" href="file:///C:%5CUsers%5CRODRIG%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> 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mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> </p><p class="MsoNormal" style="margin: 0cm 0cm 12pt 10pt; line-height: normal; text-align: justify;"><span style="font-size:100%;"><span style="font-family: "Arial","sans-serif";">Cada plano apresenta três opções. Deve-se começar o dia com uma delas e segui-la até ao fim do mesmo. Depois pode-se ir variando ao longo da semana. Os pratos indicados e o modo de confecção servem apenas de exemplos. <o:p></o:p></span></span></p><p></p><div> </div><p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"></p><p class="MsoNormal" style="margin-left: 10pt; line-height: normal; text-align: justify;"><span style="font-family: "Arial","sans-serif";"><span style="font-size:100%;">De notar que este plano alimentar, como parte do tratamento para emagrecer, não exclui o acompanhamento que deve ser dado pelo seu médico e nutricionista (especialista habilitado para fazer um plano alimentar mais adaptado ao seu caso). </span><o:p></o:p></span></p> <span style=";font-family:";font-size:12pt;" > <!--[if !supportLineBreakNewLine]-->
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-moz-background-inline-policy: continuous;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><span style=";font-family:";font-size:8pt;" >OPÇÃO 1<u4:p></u4:p></span><o:p></o:p></p> </td> <td style="padding: 1.5pt; background: rgb(255, 190, 8) none repeat scroll 0% 0%; -moz-background-clip: border; -moz-background-origin: padding; -moz-background-inline-policy: continuous;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><span style=";font-family:";font-size:8pt;" >OPÇÃO 2<u4:p></u4:p></span><o:p></o:p></p> </td> <td style="padding: 1.5pt; background: rgb(255, 190, 8) none repeat scroll 0% 0%; -moz-background-clip: border; -moz-background-origin: padding; -moz-background-inline-policy: continuous;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><span style=";font-family:";font-size:8pt;" >OPÇÃO 3<u4:p></u4:p></span></p> </td> </tr> <tr style=""> <td style="padding: 1.5pt;" valign="top"> <table class="MsoNormalTable" style="" border="0" cellpadding="0"> <tbody><tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >Pequeno-almoço</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >1 copo de leite magro (2,5 dl)
<br /> 1/2 papo-seco com queijo fresco <u4:p></u4:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >A meio da manhã</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >1 iogurte sem açúcar<u4:p></u4:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >Almoço</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >Salada de alface
<br /> Prato de carne:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/receitas1200.cfm#833"><i><span style=";font-family:";font-size:8pt;" >Strogonoff</span></i><span style=";font-family:";font-size:8pt;" > de frango</span></a><span style=";font-family:";font-size:8pt;" > com </span><a href="http://www.roche.pt/emagrecer/saudavel/receitas1200.cfm#801"><span style=";font-family:";font-size:8pt;" >Arroz selvagem</span></a><span style=";font-family:";font-size:8pt;" >
<br /> 1 peça de fruta (100 g)<u4:p></u4:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >A meio da tarde</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >1 iogurte magro<u4:p></u4:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >Jantar</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >Prato de peixe:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/receitas1200.cfm#803"><span style=";font-family:";font-size:8pt;" >Bacalhau <i>light</i></span></a></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >Ceia</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >1 copo de leite<u4:p></u4:p></span></p> </td> </tr> </tbody></table> </td> <td style="padding: 1.5pt;" valign="top"> <table class="MsoNormalTable" style="" border="0" cellpadding="0"> <tbody><tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >Pequeno-almoço</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >1 copo de leite magro (2,5 dl)
<br /> 1/2 papo-seco com queijo fresco<u4:p></u4:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >A meio da manhã</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >1 copo de leite magro e café em partes iguais<u4:p></u4:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >Almoço</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >Salada de alface e 200 g de tomate ou cenoura
<br /> Prato de carne:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/receitas1200.cfm#812"><i><span style=";font-family:";font-size:8pt;" >Filet mignon light</span></i></a><span style=";font-family:";font-size:8pt;" > com brócolos cozidos<u4:p></u4:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >A meio da tarde</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >1 copo de leite e café em partes iguais<u4:p></u4:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >Jantar</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >Salada de alface e 200 g de tomate ou cenoura
<br /> Prato de peixe:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/receitas1200.cfm#820"><span style=";font-family:";font-size:8pt;" >Lulas com molho <i>rose</i></span></a><span style=";font-family:";font-size:8pt;" > e </span><a href="http://www.roche.pt/emagrecer/saudavel/receitas1200.cfm#801"><span style=";font-family:";font-size:8pt;" >Arroz selvagem</span></a></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >Ceia</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >1 copo de leite<u4:p></u4:p></span></p> </td> </tr> </tbody></table> </td> <td style="padding: 1.5pt;" valign="top"> <table class="MsoNormalTable" style="" border="0" cellpadding="0"> <tbody><tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >Pequeno-almoço</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >1 copo de leite magro (2,5 dl)
<br /> 1/2 papo-seco com queijo fresco<u4:p></u4:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >A meio da manhã</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >1 iogurte magro <u4:p></u4:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >Almoço</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >Salada de alface e 200 g de tomate ou cenoura
<br /> Prato de carne:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/receitas1200.cfm#813"><span style=";font-family:";font-size:8pt;" >Frango crocante</span></a><span style=";font-family:";font-size:8pt;" > com </span><a href="http://www.roche.pt/emagrecer/saudavel/receitas1200.cfm#829"><i><span style=";font-family:";font-size:8pt;" >Risoto</span></i><span style=";font-family:";font-size:8pt;" > de cenoura</span></a><span style=";font-family:";font-size:8pt;" >
<br /> 1 peça de fruta (100 g) <u4:p></u4:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >A meio da tarde</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >1 iogurte magro<u4:p></u4:p></span></p> </td> </tr> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >Jantar</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >Salada de alface
<br /> Prato de peixe:
<br /> </span><a href="http://www.roche.pt/emagrecer/saudavel/receitas1200.cfm#838"><span style=";font-family:";font-size:8pt;" >Torta <i>light</i> de atum</span></a><span style=";font-family:";font-size:8pt;" > </span></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td colspan="2" style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><b><span style=";font-family:";font-size:8pt;" >Ceia</span></b></p> </td> </tr> <u4:p></u4:p> <tr style=""> <td style="padding: 0.75pt; width: 11.25pt;" width="15" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" > <u4:p></u4:p></span></p>
<br /></td> <td style="padding: 0.75pt;" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=";font-family:";font-size:8pt;" >1 copo de leite</span></p> </td> </tr> </tbody></table> </td> </tr> </tbody></table> Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-63598980228778178172010-04-30T12:36:00.000+01:002010-05-26T13:03:34.653+01:00Planos de nutrição<meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 12"><meta name="Originator" content="Microsoft Word 12"><link rel="File-List" href="file:///C:%5CUsers%5CRODRIG%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml"><link rel="themeData" href="file:///C:%5CUsers%5CRODRIG%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx"><link 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mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <p class="MsoNormal" style="margin-left: 10pt; text-align: center; line-height: normal;" align="center"><b style=""><u><span style="font-size: 14pt; font-family: "Arial","sans-serif";">Planos de Nutrição<o:p></o:p></span></u></b></p> <p class="MsoNormal" style="margin-left: 10pt; text-align: justify; line-height: normal;"><span style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-left: 10pt; text-align: justify; text-indent: 25.4pt; line-height: normal;"><span style="font-family: "Arial","sans-serif";">O plano de nutrição adoptado deve ser adaptado às necessidades que cada indivíduo apresenta. Actualmente, recomendam-se dietas não muito restritivas, com uma restrição calórica diária de cerca de 500-600 Kcal, que forneçam no mínimo 1200 ou 1500 quilocalorias por dia, para mulheres e homens respectivamente. É muito importante que se mantenha o equilíbrio nutricional, respeitando as proporções energéticas propostas para os vários nutrientes: <o:p></o:p></span></p> <div align="center"> <table class="MsoNormalTable" style="margin-left: 10pt;" border="1" cellpadding="0" cellspacing="0"> <tbody><tr style=""> <td style="padding: 1.5pt; background: rgb(255, 190, 8) none repeat scroll 0% 0%; -moz-background-clip: border; -moz-background-origin: padding; -moz-background-inline-policy: continuous;"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Nutriente<o:p></o:p></span></p> </td> <td style="padding: 1.5pt; background: rgb(255, 190, 8) none repeat scroll 0% 0%; -moz-background-clip: border; -moz-background-origin: padding; -moz-background-inline-policy: continuous;"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">% da energia total diária<o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 1.5pt;"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Proteínas<o:p></o:p></span></p> </td> <td style="padding: 1.5pt;"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">15%<o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 1.5pt;"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Gorduras<o:p></o:p></span></p> </td> <td style="padding: 1.5pt;"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">20 a 30% (ácidos gordos saturados e
<br /> polinsaturados hidrogenados <10%)></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 1.5pt;"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">Hidratos de carbono<o:p></o:p></span></p> </td> <td style="padding: 1.5pt;"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 8pt; font-family: "Arial","sans-serif";">>= 50%<o:p></o:p></span></p> </td> </tr> </tbody></table> </div> <p class="MsoNormal" style="margin: 0cm 0cm 0.0001pt 10pt; text-align: center; line-height: normal;" align="center"><i><span style="font-size: 7.5pt; font-family: "Arial","sans-serif";">Proporções energéticas dos vários nutrientes</span></i><span style="font-size: 8pt; font-family: "Arial","sans-serif";"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 10pt; text-align: justify; text-indent: 25.4pt; line-height: normal;"><span style="font-family: "Arial","sans-serif";">
<br /></span></p><p class="MsoNormal" style="margin-left: 10pt; text-indent: 25.4pt; line-height: normal; text-align: justify;"><span style="font-family: "Arial","sans-serif";">A dieta aconselhada deve permitir uma quantidade calórica adequada, o fornecimento das doses diárias recomendadas de todos os nutrientes, bem como a ingestão de alimentos de todos grupos (lacticínios, carnes, peixes, ovos, farináceos, leguminosas, etc.), sempre com moderação e variedade. <o:p></o:p></span></p><div style="text-align: justify;"> </div><p class="MsoNormal" style="margin-left: 10pt; text-indent: 25.4pt; line-height: normal; text-align: justify;"><span style="font-family: "Arial","sans-serif";">Os açúcares e o álcool fornecem calorias extra mas poucos nutrientes essenciais, pelo que é conveniente restringir o seu consumo. Convém promover o aumento do consumo de frutas, verduras e leguminosas. É imprescindível diminuir a ingestão de alimentos ricos em gorduras, como fritos, folhados, molhos, produtos de pastelaria, lacticínios gordos, bolachas e biscoitos. A gordura dos alimentos é o grande inimigo dum peso corporal saudável, pois fornece mais do dobro das calorias por grama dos outros nutrientes e é menos oxidada e mais facilmente armazenada, com menor dispêndio de energia.<o:p></o:p></span></p><div style="text-align: justify;"> </div><table class="MsoNormalTable" style="margin-left: 10pt;" border="0" cellpadding="0"> <tbody><tr style=""> <td style="padding: 0.75pt;"><div style="text-align: justify;"> </div><p class="MsoNormal" style="line-height: normal; text-align: justify;"><span style="font-family: "Arial","sans-serif";"><span style=""> </span>São aqui apresentados três planos alimentares de diferentes conteúdos calóricos e que podem ser usados num tratamento para emagrecer.
<br /> Cada plano apresenta três opções. Deve-se começar o dia com uma delas e segui-la até ao fim. Depois pode-se ir variando ao longo da semana. Os pratos indicados e o modo de confecção servem apenas de exemplos.
<br /> De notar que este plano alimentar, como parte do tratamento para emagrecer, não exclui o acompanhamento que deve ser dado pelo seu médico e nutricionista.<o:p></o:p></span></p> </td> <td style="padding: 0.75pt;"></td> </tr> </tbody></table> Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-9586414593800200292010-04-16T15:16:00.008+01:002010-05-09T15:30:23.467+01:00Gordura - O inimigo número 1<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_OQDbifPZPG4/S-bFy11njeI/AAAAAAAAAH4/QBt6T4VhhLo/s1600/catscan.jpg"><img style="cursor: pointer; width: 239px; height: 320px;" src="http://3.bp.blogspot.com/_OQDbifPZPG4/S-bFy11njeI/AAAAAAAAAH4/QBt6T4VhhLo/s320/catscan.jpg" alt="" id="BLOGGER_PHOTO_ID_5469276274724146658" border="0" /></a><br /><br /><br /><div style="text-align: justify;font-family:verdana;"><span style="font-size:100%;">As gorduras são constituídas por pequenas unidades chamadas ácidos gordos. Os diferentes tipos de ácidos gordos existentes nas gorduras ocorrem em quantidades variáveis nos vários alimentos e o efeito da sua ingestão no organismo humano é muito diferente, por exemplo na acção exercida sobre o colesterol e outros lípidos do sangue.<br /><br />Os ácidos gordos são classificados em: saturados, monoinsaturados e polinsaturados.<br />Uma gordura designa-se de saturada, monoinsaturada ou polinsaturada consoante o tipo de ácido gordo que exista em maior quantidade na sua constituição.<br /><br />Por exemplo, o azeite diz-se uma gordura monoinsaturada porque nele existem sobretudo ácidos gordos monoinsaturados, ao contrário da banha, uma gordura dita saturada, porque apesar de também conter ácidos gordos monoinsaturados contém, em maior quantidade, os saturados.<br /><br />De todos os ácidos gordos existentes na natureza existe um grupo com especial importância para o Homem: os ácidos gordos ómega 3.<br /><br />O consumo de gordura, em quantidade superior ao recomendado numa alimentação saudável e equilibrada, pode causar excesso de peso porque:<br /><br />• As gorduras são os nutrientes que fornecem mais calorias;<br /><br /></span><span style="font-size:100%;">•</span><span style="font-size:100%;">1 grama de gordura fornece 9 calorias, mais do que o dobro das calorias que fornecem os outros nutrientes;<br /><br />• As gorduras produzem menos sensação de saciedade<br />Ao contrário dos hidratos de carbono, as gorduras têm pouca capacidade de saciar, ou seja, de eliminar a fome;<br /><br />• O excesso de gordura consumido armazena-se com facilidade<br />De todos os alimentos que consumimos, o nosso organismo usa primeiro a energia proveniente dos hidratos de carbono, em segundo lugar a das proteínas e por último a das gorduras. A gordura é a primeira a ser armazenada e a última a ser consumida;<br /><br />• A gordura pode estar escondida nos alimentos<br />Alguns alimentos são ricos em gordura e esta não é visível, de tal forma que podemos ter uma alimentação rica em gordura sem o sabermos.<br /><br />• Faça uma alimentação pobre em gordura saturada e colesterol<br />Todos necessitamos de uma pequena porção de gordura na nossa alimentação, mas devemos escolher com cautela e moderação. Alguns tipos de gordura, em especial as gorduras saturadas, aumentam o risco de doenças coronárias devido ao aumento da concentração de colesterol no sangue.<br /><br />A gordura fornece energia, ácidos gordos essenciais e vitaminas lipossolúveis (vitamina A, D, E e K), além de desempenhar várias outras funções no organismo humano.<br /><br />As gorduras constituem a única fonte de vitaminas lipossolúveis, ou seja, vitaminas que só se dissolvem na gordura e não na água, pelo que só são fornecidas por alimentos com gordura na sua constituição. São elas as vitaminas A, D, E e K, todas indispensáveis ao organismo.<br /><br />As gorduras desempenham um papel insubstituível como substâncias de reserva e de apoio mecânico a tecidos e órgãos protegendo-os dos choques físicos. São de extrema importância no isolamento térmico e regulação da temperatura corporal.<br /><br />Exercem uma função importante a nível hormonal pois muitas das nossas hormonas são constituídas por gorduras e são um dos mais importantes constituintes das paredes das células.<br />Parece evidente que não é possível viver com saúde sem consumir uma pequena quantidade de gordura na alimentação, mas nada de excessos ou arrisca-se a ter de lutar a vida inteira para se ver livre delas! A gordura em excesso é extremamente prejudicial ao organismo, mas não é só de quantidades que se trata. A qualidade da gordura é extremamente importante, ou seja, não é apenas necessário consumir pouca gordura, é preciso consumir as gorduras certas.</span></div>Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-67144904173161851652010-03-05T18:00:00.002+00:002010-05-07T18:49:05.279+01:00Alimentação saudável para idosos<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_OQDbifPZPG4/S5AG5Gez8aI/AAAAAAAAAGA/Xl5xtl9sBL4/s1600-h/idosos2.jpg"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 214px; height: 320px;" src="http://2.bp.blogspot.com/_OQDbifPZPG4/S5AG5Gez8aI/AAAAAAAAAGA/Xl5xtl9sBL4/s320/idosos2.jpg" alt="" id="BLOGGER_PHOTO_ID_5444859527553085858" border="0" /></a><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" 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<br /></span></o:p></span></u></span></p> <p class="MsoNormal" style="margin-right: -0.05pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style=""><span style="font-weight: bold;">Considerações Nutricionais</span><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-right: -0.05pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style="">O grupo de pessoas com mais de 50 anos pode ser dividido em 3 grandes grupos: acima da meia-idade (de <st1:metricconverter productid="50 a" st="on">50 a</st1:metricconverter> 65); os jovens idosos (<st1:metricconverter productid="65 a" st="on">65 a</st1:metricconverter> 74) e os idosos (acima de 75).<o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-right: -0.05pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style="">O grupo da meia-idade está inserido na alimentação para a idade adulta.</span><span style=""><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-right: -0.05pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style=""><o:p> </o:p></span></span></p> <p class="MsoNormal" style="margin-right: -0.05pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style="">Os jovens idosos podem ainda ter cerca de 20 anos activos à sua frente, por isso manter-se em forma e saudável é o objectivo principal na alimentação. Os idosos são mais susceptíveis de desenvolverem doenças crónicas, o que significará um maior apoio. Este grupo é o que apresenta uma maior taxa de crescimento na sociedade e tem necessidades nutricionais muito específicas.<o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-right: -0.05pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style="">Contudo, os conselhos nutricionais devem ser baseados nas características individuais do idoso, e não na sua idade cronológica.</span><span style=""><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-right: -0.05pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style=""><o:p> </o:p></span></span></p> <p class="MsoNormal" style="margin-right: -0.05pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style="">Necessidades Nutricionais</span><span style=""><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-right: -0.05pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style="">Os requisitos energéticos do organismo diminuem com a idade, particularmente se a actividade física é limitada. Contudo, o corpo continua a precisar das mesmas quantidades de proteínas, vitaminas e minerais, por isso é fundamental que os alimentos sejam densos e ricos do ponto de vista nutricional.<o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-right: -0.05pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style=""><o:p> </o:p></span></span></p> <p class="MsoNormal" style="margin-right: -0.05pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style="">Gordura</span><span style=""><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-right: -0.05pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style="">Restringir a ingestão de gorduras, em especial gorduras saturadas (gorduras de origem animal) de modo </span><span style="">a manter a saúde cardiovascular</span><span style="">. Acima dos 75 anos de idade, a restrição de gorduras não é aconselhada da mesma forma. A restrição de gorduras não é definitivamente aconselhada para aqueles que são frágeis, sofreram uma quebra de peso, ou têm fraco apetite. De facto, nestas situações, gordura adicional pode ser usada para aumentar as calorias nas refeições de modo a ganhar algum peso. <o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-right: -0.05pt; text-align: justify; font-weight: bold; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style=""><o:p> </o:p></span></span></p> <p class="MsoNormal" style="margin-right: -0.05pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style="">Fibras</span><span style=""><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-right: -0.05pt; text-align: justify;"><span style="font-size:100%;"><span style=";font-family:";font-size:10pt;" ><span style="font-family: verdana;font-family:verdana;font-size:85%;" >Muitos idosos sofrem de obstipação e outros problemas intestinais. Para ajudar a minimizar estes problemas, o consumo de cereais, frutas e legumes deve ser encorajado, mas a ingestão exagerada de fibras não é a resposta, já que podem interferir com a absorção de outros nutrientes essenciais. Para ajudar os intestinos a funcionarem normalmente, é também muito importante beber bastantes líquidos, aproximadamente 6 copos por dia.</span><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-right: -0.05pt;"><span style="font-size:100%;"><span style=";font-family:";font-size:10pt;" ><o:p> </o:p></span></span></p> <p></p> <span style=";font-family:";font-size:10pt;" ><span style=";font-family:verdana;font-size:100%;" ></span><o:p></o:p></span> <p class="MsoNormal"><span style=";font-family:";font-size:10pt;" ><o:p> </o:p></span></p> <span style=";font-family:";font-size:10pt;" ><span style=";font-family:verdana;font-size:130%;" ></span><o:p></o:p></span><p></p> <p class="MsoNormal"><span style=";font-family:";font-size:10pt;" ><o:p> </o:p></span></p> Ana Catarina, Ana Rita, Gustavo, 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font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <div style="text-align: justify; font-family: verdana;"> </div><div style="text-align: justify; font-family: verdana;"> </div><p class="MsoNormal" style="text-indent: 35.4pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;">No dia 19 de Fevereiro de 2010, por volta das 10:20h, iniciou-se a actividade de <span style="font-weight: bold;">Free Jump</span> e <span style="font-weight: bold;">Body Combat</span>. Esta actividade, prevista na nossa calendarização e nos nossos objectivos, foi composta por dois momentos: a aula e a demonstração.</span><span style="font-size:85%;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_OQDbifPZPG4/S5ADoXantzI/AAAAAAAAAF4/rVkk5E7nC4s/s1600-h/HPIM1925.JPG"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 273px; height: 205px;" src="http://3.bp.blogspot.com/_OQDbifPZPG4/S5ADoXantzI/AAAAAAAAAF4/rVkk5E7nC4s/s320/HPIM1925.JPG" alt="" id="BLOGGER_PHOTO_ID_5444855941506250546" border="0" /></a>
<br /></span></p><p class="MsoNormal" style="text-indent: 35.4pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;">A aula destinou-se aos alunos do 12º A sendo leccionada por instrutores do ginásio Nova Era. A primeira parte da aula foi preenchida pelo Free Jump. Começaram por aquecer as articulações de modo a evitar quaisquer lesões. De seguida, ao ritmo de música, iniciou-se a aula com exercícios simples para permitir a aprendizagem dos alunos. Evolui-se para exercícios que exigiam maior concentração e coordenaçã</span><span style="font-size:85%;">o at</span><span style="font-size:85%;">é se </span><span style="font-size:85%;">o</span><span style="font-size:85%;">bter um resultado satisfatório. Na segunda parte da aula, os instrutores de Bo</span><span style="font-size:85%;">dy Combat entraram em acção, explicando os movimentos básicos desta modalidade, também ao ritmo de música. Por fim, voltou-se a abordar o Free Jump, mas com exercícios mais complexos, que iriam ser apresentados na demonstração.</span></p><p class="MsoNormal" style="text-indent: 35.4pt; text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;">Entre as 11:40h e as 12h o 12ºA, em conjunto com os instrutores do ginásio Nova Era, realizou uma demonstração das actividades acima referidas, aberta a todos os alunos da Escola Secundária da Lourinhã, no </span><span style="font-size:85%;">gi</span><span style="font-size:85%;">násio da escola.</span></p><p class="MsoNormal" style="text-indent: 35.4pt; text-align: justify;font-family:verdana;"><span style="font-family: verdana;font-family:verdana;font-size:85%;" >Concluindo, consideramos que houve um óptima adesão por parte da nossa turma à aula e à demonstração e da comunidade escolar a esta última. Alguns dos comentários e reacções que obtivémos foram desde “<span style="font-weight: bold;">Inova</span></span><span style="font-weight: bold; font-family: verdana;font-family:verdana;font-size:85%;" >dor</span><span style="font-family: verdana;font-family:verdana;font-size:85%;" >” a “</span><span style="font-weight: bold; font-family: verdana;font-family:verdana;font-size:85%;" >Muito Motivador</span><span style="font-family: verdana;font-family:verdana;font-size:85%;" >”, passando ainda por “</span><span style="font-weight: bold; font-family: verdana;font-family:verdana;font-size:85%;" >Energética</span><span style="font-family: verdana;font-family:verdana;font-size:85%;" >” e “</span><span style="font-weight: bold; font-family: verdana;font-family:verdana;font-size:85%;" >Extasiante</span><span style="font-family: verdana;font-family:verdana;font-size:85%;" >”. Estamos muito satisfeitos pelos resultados obtidos, pela reacção que obtivémos por parte dos alunos envolvidos, pela disponibilidade manifestada por parte do Gabinete do Director e pelo Ginásio Nova Era.</span>
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<br />Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-16296157723218322932010-02-19T13:01:00.001+00:002010-02-24T13:05:15.863+00:00Alimentação Saudável para Adultos<span style="font-size:85%;"><span style="font-family: verdana;">A comida que se ingere tem um grande impacto na nossa saúde e bem-estar. Ao manter-se a forma física e comer bem está a reduzir-se o risco de desenvolver doenças relacionadas com a alimentação, como doenças de coração e cancros. Contudo, apesar de manter uma alimentação saudável ser bastante simples, existe ainda muita confusão no grande público sobre no que consiste comer bem, ou a ideia geral que já se está a cumprir os requisitos para uma boa alimentação, o que muitas vezes não é verdade.<br /><br /></span><span style="font-family: verdana;">- 69,3% das pessoas pensa que a sua alimentação é saudável</span><br /><span style="font-family: verdana;">- 71% das pessoas afirma “eu não preciso de mudar os meus hábitos alimentares, já que como bastante bem e de forma saudável”<br /><br /></span><span style="font-family: verdana;">Para uma pessoa tornar-se ou manter-se saudável, o corpo precisa de boa comida, e do tempo e energia para processá-la e usá-la no seu metabolismo. Uma boa nutrição fornece ao organismo nutrientes para produzir ou reparar tecidos, manter o sistema imunitário saudável e permite ao corpo executar tarefas diárias com facilidade.</span><br /><span style="font-family: verdana;">Existem provas que demonstram que o que comemos tem um impacto muito grande na forma como nos sentimos. </span><br /><br /><span style="font-family: verdana;">Os nossos estilos de vida e hábitos alimentares mudaram drasticamente nas últimas décadas. Hoje em dia, confia-se na conveniência da comida rápida, ou “fast-food” e em suplementos nutricionais do que propriamente em alimentos frescos. Fala-se mais do que não devemos comer do que devemos comer.</span><br /><span style="font-family: verdana;">Não existem na realidade bons ou maus alimentos – moderação e equilíbrio na alimentação são as chaves para se manter saudável. A comida deve ser apreciada – é possível comer refeições deliciosas e bem preparadas que são simultaneamente saudáveis. </span><br /><span style="font-family: verdana;">O objectivo de uma dieta saudável na idade adulta é assegurar que se mantém em forma, com vitalidade, dentes cuidados, um bom sistema imunitário, cabelo e pele saudáveis, energia abundante e um peso ideal. </span><br /><span style="font-family: verdana;">A longo prazo, o objectivo é minimizar o risco de doenças crónicas com doenças cardiovasculares, enfartes, diabetes, cancro e osteoporose.</span></span>Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-13642022915192071032010-02-12T12:50:00.000+00:002010-02-24T12:59:14.165+00:00Alimentação Saudável para Adolescentes<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_OQDbifPZPG4/S4UhBvuIWuI/AAAAAAAAAFI/wJE3GHdX1rs/s1600-h/adolescentes.jpg"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 215px; height: 215px;" src="http://2.bp.blogspot.com/_OQDbifPZPG4/S4UhBvuIWuI/AAAAAAAAAFI/wJE3GHdX1rs/s320/adolescentes.jpg" alt="" id="BLOGGER_PHOTO_ID_5441792038620650210" border="0" /></a><br /><span style="font-size:85%;">A alimentação nos adolescentes deve sustentar o crescimento, promover a saúde e ser agradável. Durante a adolescência, existem várias alterações de natureza fisiológica e hormonal que afectam as necessidades nutricionais, tal como um crescimento rápido e ganhos de massa muscular e óssea.<br /><br /><span style="font-weight: bold;">Considerações Nutricionais</span><br />Cerca de metade dos adolescentes não comem quantidades suficientes de fruta, legumes de cor verdes, como brócolos, couve ou espinafres, ovos ou tomates, comprometendo assim gravemente a sua alimentação saudável.<br /><br /><span style="color: rgb(255, 0, 0); font-weight: bold;">Deficiência em Ferro</span><br />A deficiência em ferro é uma das deficiências mais comuns, e os adolescentes são um dos grupos de maior risco – cerca de 13% dos adolescentes têm reservas de ferro baixas. O rápido crescimento, em complemento com um estilo de vida acelerado e escolhas alimentares pouco saudáveis, podem resultar em deficiências de ferro ou anemias. As raparigas precisam de ter uma particular atenção às reservas de ferro, já que perdem muito sangue durante a menstruação.<br />A fonte principal de ferro é a carne vermelha, mas existem muitas boas fontes de ferro alternativas a carne, como cereais fortificados em ferro, pão, legumes de cor verde ou fruto secos. O organismo não consegue absorver tão eficazmente o ferro destes alimentos, mas a combinação com vitamina C aumenta a capacidade de absorção do corpo. Deve-se evitar beber chá, pois este reduz a absorção de ferro por parte do organismo, sendo por isso preferível beber um copo de sumo de laranja com os cereais do que uma chávena de chá.<br /><br /><span style="font-weight: bold; color: rgb(255, 0, 0);">Deficiência em Cálcio</span><br />Cerca de 25% dos adolescentes ingerem cálcio em quantidades inferiores às recomendadas, com implicações sérias no futuro, em particular na saúde óssea.<br />A osteoporose é uma doença óssea que torna os ossos finos e quebradiços. Os ossos continuam a crescer a ganhar massa até aos 30 anos de idade – com o período da adolescência a ser o período mais importante em todo o processo. A vitamina D, cálcio e fósforo são vitais para que este desenvolvimento decorra dentro da normalidade. As doses diárias recomendadas de cálcio para adolescentes variam entre os 800mg a 1,000 mg por dia.<br />Alimentos ricos em cálcio devem ser consumidos diariamente. A fonte mais rica de cálcio do planeta é o leite e todos os seus derivados. Beber um copo de leite por dia, comer algumas fatias de queijo ou até mesmo beber um iogurte ou batido ao lanche assegura que as quantidades necessárias de cálcio são ingeridas.<br />Para quem não gosta ou é alérgico ao leite de vaca, o leite de soja é uma boa alternativa. </span>Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-11623486634041876452010-02-05T12:37:00.000+00:002010-02-24T12:42:30.246+00:00Alimentação Saudável para Crianças<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_OQDbifPZPG4/S4UeQUTkHVI/AAAAAAAAAFA/UJbce3ZUngE/s1600-h/Criancas.jpg"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 251px; height: 191px;" src="http://1.bp.blogspot.com/_OQDbifPZPG4/S4UeQUTkHVI/AAAAAAAAAFA/UJbce3ZUngE/s320/Criancas.jpg" alt="" id="BLOGGER_PHOTO_ID_5441788990424620370" border="0" /></a><span style="font-size:85%;"><span style="font-family:verdana;">A alimentação de uma criança é de uma importância extrema, já que este é um período crucial para os princípios dos seus hábitos nutricionais.<br /> </span><span style="font-family:verdana;"><br /><span style="color: rgb(255, 0, 0);font-size:85%;" ><span style="font-weight: bold;">PARTE 1 – Dos 1 aos 4 anos</span></span></span> <span style="font-weight: bold;font-family:verdana;" ><br /><br />Considerações Nutricionais</span>:<br /> <span style="font-family:verdana;">Através dos nutrientes formam-se os dentes, ossos, músculos e tecidos e conseguimos manter as crianças saudáveis. Uma boa dieta alimentar também pode proteger de várias doenças. </span> <span style="font-family:verdana;">A dieta de uma criança necessita de um planeamento especial - as necessidades de energia e nutrientes fundamentais são elevadas, mas o apetite é reduzido e os hábitos alimentares inconstantes.<br />A alimentação das crianças deve ser constituída por refeições pequenas e frequentes, desde que ricas em nutrientes essenciais.</span> <span style="font-family:verdana;">Os nutrientes particularmente importantes para crianças entre 1 e 4 anos são:</span> <span style="font-weight: bold;font-family:verdana;" ><br /><br />Ferro</span> <span style="font-family:verdana;"><br />A deficiência em ferro é bastante comum nesta faixa etária, já que os requerimentos em ferro são elevados, e a ingestão reduzida de alimentos, especialmente em peixe ou carne. Alimentos ricos em vitamina C, comidos em simultâneo, ajudam a absorção do ferro, por isso devem beber um copo de sumo natural de laranja ao jantar, por exemplo. </span> <span style="font-weight: bold;font-family:verdana;" ><br /><br />Cálcio</span> <span style="font-family:verdana;"><br />Este mineral é vital para o crescimento de ossos e dentes, por isso é fundamental que a criança beba leite e produtos derivados do leite em quantidade suficiente.</span> <span style="font-weight: bold;font-family:verdana;" ><br /><br />Vitaminas A, C e D</span> <span style="font-family:verdana;"><br />A <span style="font-style: italic;">vitamina A</span> é necessária para uma pele saudável e desenvolvimento celular, podendo faltar muitas vezes na alimentação de crianças nestas faixas etárias.</span> <span style="font-family:verdana;"><br />A <span style="font-style: italic;">vitamina C</span> é importante para o sistema imunitário e crescimento. Ajuda a absorção de ferro, em particular de fontes vegetais. As frutas e legumes são excelentes fontes de vitamina C.</span> <span style="font-family:verdana;"><br />A <span style="font-style: italic;">vitamina D</span> é essencial para o metabolismo do cálcio e pode até ser sintetizada pela acção do sol através da pele. No Inverno, deve-se arranjar outras fontes de vitamina D, ou suplementos alimentares que contenham esta vitamina.</span></span>Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-13436511269703380792010-01-29T18:40:00.000+00:002010-03-04T18:48:51.640+00:00Gráficos obtidos nos inquéritos ao ensino nocturnoCliquem para aumentar<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_OQDbifPZPG4/S4__LxOzePI/AAAAAAAAAFQ/zorRVaIf7r0/s1600-h/HPIM1767.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 209px; height: 320px;" src="http://4.bp.blogspot.com/_OQDbifPZPG4/S4__LxOzePI/AAAAAAAAAFQ/zorRVaIf7r0/s320/HPIM1767.JPG" alt="" id="BLOGGER_PHOTO_ID_5444851052173293810" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" 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Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman","serif"; mso-fareast-font-family:"Times New Roman";} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt;} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 3.0cm 70.85pt 3.0cm; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabela normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--> <p class="MsoNormal" style="text-align: justify;"> No dia 20 de Janeiro de 2010, publicámos os resultados dos inquéritos realizados no período anterior. Estes resultados já tinham sido analisados e registados nos nossos documentos.</p> <p class="MsoNormal" style="text-align: justify;"><span style=""> </span> Os nossos processos de elaboração dos cartazes também tiveram motivações de modo a inovar e “quebrar” com a rotina. Esta publicação ocorreu por dois motivos: desejo de mostrar à população escolar o nosso trabalho e finalização do nosso produto parcial – os inquéritos.</p> <p class="MsoNormal" style="text-align: justify;"><span style=""> </span>Começando pela elaboração dos cartazes é de salientar que tentámos, de certa forma, recorrer à criatividade para a criação destes, pois o nosso intuito era torná-los mais apelativos e diferentes do habitual, de modo a provocar um sentimento de curiosidade e associada a uma maior divulgação do nosso projecto.</p> <p class="MsoNormal" style="text-align: justify;"><span style=""> </span>Quanto às motivações que nos levaram a publicar os resultados podemos dizer que o desejo de tornar público o nosso trabalho foi muito forte daí termos feito o nosso trabalho o mais rápido possível para a comunidade escolar ficar a conhecer o nosso projecto e para contribuir com opiniões, conselhos ou dicas para o desenvolvimento deste. Noutra vertente encontramos a necessidade de concluir um dos nossos produtos parciais, de modo a não deixarmos nada incompleto para melhor desempenho do grupo e crescente complexidade e faustosidade do nosso projecto.
<br /></p><p class="MsoNormal" style="text-align: justify;">Abaixo encontram-se os inquéritos realizados, o da esquerda direccionado ao ensino diurno e o da direita ao ensino nocturno.
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<br /></p> Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-77282765388025460502010-01-15T15:43:00.000+00:002010-01-27T13:15:46.460+00:00Alimentação saudável para bebés<span style="font-weight: bold;font-size:85%;" ><span style="font-size:100%;"><span style="font-family:verdana;">Bebés dos 6 aos 18 meses de idade<br /><br /></span></span></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_OQDbifPZPG4/S2A8IEZ-vvI/AAAAAAAAADY/o-LbepDtkm4/s1600-h/como-mudar-a-fralda-a-um-bebe.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 201px; height: 149px;" src="http://1.bp.blogspot.com/_OQDbifPZPG4/S2A8IEZ-vvI/AAAAAAAAADY/o-LbepDtkm4/s320/como-mudar-a-fralda-a-um-bebe.jpg" alt="" id="BLOGGER_PHOTO_ID_5431407259928149746" border="0" /></a><br /><span style="font-weight: bold;font-size:85%;" ><span style="font-size:100%;"><span style="font-family:verdana;"> </span></span></span><div style="text-align: justify;"><span style="font-weight: bold;font-size:85%;" ><span style="font-family:verdana;"> As necessidades nutricionais dos bebés são completamente asseguradas pelo leite materno ou através de fórmulas especiais de leite fortificado em ferro até atingirem os seis meses de idade. Hoje em dia</span></span><span style="font-weight: bold;font-size:85%;" ><span style="font-family:verdana;">, é aceite pela comunidade científica internacional que a alimentação mais saudável para um be</span></span><span style="font-weight: bold;font-size:85%;" ><span style="font-family:verdana;">bé até aos seis meses é o leite materno</span> <span style="font-family:verdana;">Por volta dos quatro até aos seis meses, os bebés começam a observar e </span></span><span style="font-weight: bold;font-size:85%;" ><span style="font-family:verdana;">imitar os hábitos alimentares dos pais e outros adultos com quem estabelecem contacto regularmente. Nesta altura, o bebé pode estar já preparado para acrescentar alimentos complementares ao leite materno.</span></span><br /></div><span style="font-weight: bold;font-size:85%;" ><span style="font-family:verdana;"><br /></span></span><div style="text-align: justify;"><span style="font-weight: bold;font-size:85%;" ><span style="font-family:verdana;"> </span><span style="font-family:verdana;">● O bebé obtém todos os nutrientes que necessita para o desenvolvimento a partir do leite materno ou através de leite especial fortificado com ferro para bebés até aos primeiros quatro/seis meses de vida.</span> </span><br /><br /><span style="font-weight: bold;font-size:85%;" ><span style="font-family:verdana;">● O risco do bebé ter uma reacção alérgica aos alimentos é menor a partir dos 6 meses, sendo preferível esperar até então para introduzir sólidos, especialmente se existe um historial de alergias na família. </span> </span><br /><br /><span style="font-weight: bold;font-size:85%;" ><span style="font-family:verdana;">● O bebé não está preparado para digerir outros alimentos além do leite materno ou leite para bebés fortificado até aos quatro/seis meses.</span> </span><br /><br /><span style="font-weight: bold;font-size:85%;" ><span style="font-family:verdana;">● O sono do bebé perde qualidade com o acréscimo de alimentos sólidos antes dessa idade.</span> </span><br /><br /><span style="font-weight: bold;font-size:85%;" ><span style="font-family:verdana;">● O risco do bebé sufocar com alimentos sólidos é maior nos quatro/seis meses de vida. </span></span><br /></div>Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-48451315228189676302010-01-08T15:30:00.005+00:002010-01-27T13:10:24.098+00:00Alimentação Saudável durante a gravidez<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_OQDbifPZPG4/S2A44_AWbAI/AAAAAAAAADQ/A-Mw7v3SHY0/s1600-h/gravidez14.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 208px; height: 171px;" src="http://4.bp.blogspot.com/_OQDbifPZPG4/S2A44_AWbAI/AAAAAAAAADQ/A-Mw7v3SHY0/s400/gravidez14.jpg" alt="" id="BLOGGER_PHOTO_ID_5431403702245551106" border="0" /></a>
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Section1 {size:612.0pt 792.0pt; margin:70.85pt 3.0cm 70.85pt 3.0cm; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabela normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0cm; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-fareast-language:EN-US;} </style> <![endif]--> </p><p class="MsoNormal" style="margin: 0cm 21.2pt 10pt 42.55pt; text-align: justify; line-height: normal;"><b><span style="font-size: 10pt; font-family: "Verdana","sans-serif";">Uma alimentação saudável durante a gravidez é muito importante para o bebé crescer e desenvolver-se. Deve-se consumir cerca de 300 calorias a mais do que antes de engravidar. </span></b><b><span style="font-size: 10pt; font-family: "Times New Roman","serif";">
<br /></span></b><b><span style="font-size: 10pt; font-family: "Verdana","sans-serif";">Apesar das náuseas e vómitos durante os primeiros meses de gravidez tornarem esta tarefa difícil, deve-se tentar manter uma dieta equilibrada e ingerir vitaminas pré-natais</span></b><span style="font-size: 12pt; font-family: "Times New Roman","serif";"><o:p></o:p></span></p> <p></p><p class="MsoNormal" style="margin: 0cm -42.6pt 10pt -35.45pt; text-align: justify; line-height: normal;">
<br /></p><p class="MsoNormal" style="margin: 0cm -42.6pt 10pt -35.45pt; text-align: justify; line-height: normal;"><span style="font-weight: bold;font-size:100%;" > </span></p><p class="MsoNormal" style="margin: 0cm -42.6pt 10pt -35.45pt; text-align: justify; line-height: normal;"><span style="font-weight: bold;font-size:100%;" > Objectivos para uma Alimentação Saudável durante a Gravidez:</span>
<br /></p><span style="font-weight: bold;font-size:85%;" >•Comer uma variedade de alimentos de modo a conseguir obter todos os nutrientes que é preciso. As doses recomendadas incluem 6-11 porções de pão e cereais, 2-4 porções de frutas, 4 ou mais porções de legumes, 4 porções de lacticínios, e 3 porções de fontes proteicas (carne, aves, peixe, ovos). Deve-se consumir doces e gorduras de forma moderada.</span>
<br />
<br /><span style="font-weight: bold;font-size:85%;" >•Escolher alimentos enriquecidos em fibras, como pão, cereais, massas, arroz, fruta e legumes.</span>
<br />
<br /><span style="font-weight: bold;font-size:85%;" >•Assegurar que se obtém vitaminas e minerais suficientes na sua dieta diária. Os suplementos vitamínicos pré-natais são uma excelente ajuda e deve-se tomá-los através de receita médica.</span>
<br />
<br /><span style="font-weight: bold;font-size:85%;" >•Comer e beber pelo menos 4 porções de produtos lácteos e enriquecidos em cálcio por dia, como forma de conseguir 1000-1300 mg de cálcio durante a gravidez.</span>
<br />
<br /><span style="font-weight: bold;font-size:85%;" >•Comer cerca de 3 porções de alimentos ricos em ferro, de forma a obter 27 mg de ferro diariamente.</span>
<br />
<br /><span style="font-weight: bold;font-size:85%;" >•Escolher, pelo menos, uma boa fonte de vitamina C por dia, como laranjas, toranjas, morangos, papaia, bróculos, couve-flor, tomates ou pimentos. As mulheres grávidas necessitam de pelo menos 70 mg de vitamina C por dia para uma alimentação saudável.</span>
<br />
<br /><span style="font-weight: bold;font-size:85%;" >•Escolher uma boa fonte de ácido fólico por dia, como legumes de cor verde, bovinos e leguminosas (feijão preto, ervilhas, etc). Todas as mulheres grávidas precisam de 0.4 mg de ácido fólico por dia par ajudar a prevenir defeitos e malformações como a espinha bífida.</span>
<br />
<br /><span style="font-weight: bold;font-size:85%;" >•Escolher pelo menos uma boa fonte de vitamina A em dias alternados. As fontes de vitamina A são cenouras, abóboras, batata doce, espinafres, beterraba, damasco e melão. Atenção: uma ingestão excessiva de vitamina A (>10,000 IU/dia) pode estar associada a malformações do feto.</span>
<br /></div>Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-64181958751396509372010-01-08T15:00:00.002+00:002010-01-27T13:06:17.022+00:00Alimentação Saudável<span style="font-weight: bold;font-size:85%;" ><span style="font-family:verdana;">Olá caros seguidores!<br /><br />Hoje iniciaremos um ciclo de rubricas sobre a alimentação adequada para cada etapa de desenvolvimento, abordando também a gestação. Estas irão ser publicadas ao longo das próximas semanas. Quando existirem outros assuntos que se adequam ao tema do nosso blog serão pulicados, sendo as rubricas da alimentação adequada interrompidas.<br />Até à próxima<br />O grupo<br /></span></span>Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-68730878043174532672009-12-11T15:30:00.000+00:002010-01-06T19:38:17.998+00:00Testemunhos reais!<meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 12"><meta name="Originator" content="Microsoft Word 12"><link rel="File-List" href="file:///C:%5CUsers%5CRODRIG%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml"><!--[if gte mso 9]><xml> <o:officedocumentsettings> <o:relyonvml/> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><link rel="themeData" 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mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <p class="MsoNormal"><span style="line-height: 115%; font-variant: small-caps;font-size:12pt;" >Divulgamos agora alguns testemunhos de pessoas relativamente à sua experiência com ginásios
<br /></span></p><p class="MsoNormal"><span style="line-height: 115%; font-variant: small-caps;font-size:12pt;" >
<br /></span></p><p class="MsoNormal"><span style="line-height: 115%; font-variant: small-caps;font-size:12pt;" >Nome:</span><span style="line-height: 115%;font-size:12pt;" > <b style="">Inês do Carmo Santos</b> <o:p></o:p></span></p> <p class="MsoNormal" style="line-height: normal;"><b><i><span style=";font-family:";font-size:12pt;" >“... sinto-me mais leve, a gordura começa a desaparecer...”</span></i></b><span style=";font-family:";font-size:9pt;" ><o:p></o:p></span></p> <p class="MsoNormal" style="line-height: normal;"><span style="font-size:12pt;"> <o:p></o:p></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal;" align="center"><span style="">«Tenho 50 anos, com os meus filhos criados, comecei a ter uma vida muito sedentária, casa-trabalho, e vice-versa. O meu corpo começou a sofrer umas alterações, engordei imenso, a roupa começou a deixar de me servir. Quando me olhava ao espelho, sentia-me mal, sentia-me gorda!
<br /> De tanto ouvir os meus lamentos, o meu marido chegou um dia a casa e disse-me: “Inscrevi-te num ginásio”. De início, ainda protestei, porque nunca tinha entrado em nenhum ginásio e pensei: Não vai resultar! Mas lá fui. E não tive nenhuma desilusão.
<br /> A Equipa do ginásio, é jovem e dinâmica, são todos muito simpáticos e atenciosos.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal;" align="center"><span style="">Um dos procedimentos a realizar, é a medição do peso e da pressão arterial, e depois aprender a lidar com as máquinas. Além disso, tem também as aulas de várias modalidades.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal;" align="center"><span style="">Hoje sinto-me mais leve, a gordura começa a desaparecer. Sinto-me leve e calma, as minhas pernas começam a funcionar melhor. <o:p></o:p></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal;" align="center"><span style=""><o:p> </o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%; font-variant: small-caps;font-size:12pt;" >Nome:</span><span style="line-height: 115%;font-size:12pt;" > </span><b style=""><span style="line-height: 115%;font-size:12pt;" >Ilda Remígio dos Reis <span style=""> </span></span></b><span style="line-height: 115%;font-size:12pt;" ><o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom: 14.2pt; line-height: normal;"><b><i><span style=";font-family:";font-size:12pt;" >“... aumentou a minha auto-confiança e auto-estima...”</span></i></b><span style=";font-family:";font-size:9pt;" >
<br />
<br /></span><span style=""> « Devido a alguns problemas de artroses na coluna e joelhos, os meus objectivos eram melhorar a postura e emagrecer.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal;" align="center"><span style="">Estes objectivos estão a ser alcançados, basicamente, devido aos bons profissionais, muito simpáticos, atentos, disponíveis e motivadores que trabalham no ginásio que frequento. A noção de conseguir alcançar esses objectivos e, por vezes, ultrapassá-los, aumentou a minha auto-confiança e auto-estima.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal;" align="center"><span style="">Além disso, é um prazer ir praticar exercício físico, naquele local, muito aprazível, devido ao verde e paisagem muito campestre.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal;" align="center"><span style="">Vir ao ginásio, é um prazer! »<o:p></o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%; font-variant: small-caps;font-size:12pt;" ><o:p> </o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%; font-variant: small-caps;font-size:12pt;" >Nome:</span><span style="line-height: 115%;font-size:12pt;" > <b style="">Graça Casaleiro</b> <o:p></o:p></span></p> <p class="MsoNormal" style="line-height: normal;"><b><i><span style=";font-family:";font-size:12pt;" >“... a prática de novas modalidades como o BodyBalance e Pilates...”</span></i></b><span style=";font-family:";font-size:9pt;" > <o:p></o:p></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal;" align="center"><span style=";font-family:";font-size:9pt;" >
<br /> « </span><span style="">Os meus objectivos antes de entrar no ginásio, eram de continuar a treinar para manter a forma, ter agilidade, flexibilidade e definir o corpo, para me sentir melhor comigo mesma.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal;" align="center"><span style="">Todos os objectivos foram alcançados e foram mais além disso. A prática de novas modalidades como o <b style=""><i style="">BodyBalance</i></b> e <b style=""><i style="">Pilates</i></b>, foram muito importantes para a minha tranquilidade mental, e para corrigir a postura em alguns exercícios e tomar uma maior consciência da importância de uma postura correcta, em todas as actividades diárias.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal;" align="center"><span style="">Quando se faz aquilo que se gosta, o nosso entusiasmo torna-se cada vez maior e melhor.»<o:p></o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-size:12pt;" ><o:p> </o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-size:12pt;" ><o:p> </o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%; font-variant: small-caps;font-size:12pt;" >Nome:</span><span style="line-height: 115%;font-size:12pt;" > <b style="">Ana Correia e João Correia<o:p></o:p></b></span></p> <p class="MsoNormal" style="line-height: normal;"><b><i><span style=";font-family:";font-size:12pt;" >“... a procura de uma vida saudável…”</span></i></b><span style=";font-family:";font-size:9pt;" ><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal;" align="center"><span style=";font-family:";font-size:9pt;" >
<br /></span><span style=""> « Era 10 de Maio de 2007. A ideia de iniciar uma actividade física num ginásio, já nos perseguia havia algum tempo. Tínhamos tomado conhecimento de um novo ginásio... E se fossemos ver? Fomos! <o:p></o:p></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal;" align="center"><span style="">Olhámos um para o outro e mesmo sem nos perguntarmos dissemos: SIM! FICAMOS! Era o dia da inauguração... Desde então que tem sido a amizade continuadamente cimentada com todos os elementos da equipa; tem sido o prazer de participar em aulas de grupo de <b style=""><i style="">BodyBalance</i></b>, <b style=""><i style="">BodyPump</i></b>, <b style=""><i style="">Pilates</i></b> e <b style=""><i style="">BeatCycling</i></b>. Também temos usufruído das máquinas de <b style=""><i style="">Cardiofitness</i></b> e seguido os planos de treino preparados.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal;" align="center"><span style="">O que tem acontecido durante este tempo? A procura de uma vida mais saudável. Tentamos estar sempre que possível e seguir com afinco os conselhos dos professores. Realçamos, por fim, o excelente ambiente e a amizade que veio para ficar.
<br /> Obrigado!»<o:p></o:p></span></p> <p class="MsoNormal" style="line-height: normal;"><span style=""><o:p> </o:p></span></p> <p class="MsoNormal" style="text-align: center;" align="center"><o:p> </o:p></p><p class="MsoNormal"><span style="line-height: 115%; font-variant: small-caps;font-size:12pt;" >Nome:</span><span style="line-height: 115%;font-size:12pt;" > <b style="">Carlota Rocha<o:p></o:p></b></span></p> <p class="MsoNormal" style="line-height: normal;"><b><i><span style=";font-family:";font-size:12pt;" >“... proporcionou-me uma ocupação extremamente benéfica, quer a nível da saúde física, quer a nível psicológico...”</span></i></b><span style=";font-family:";font-size:9pt;" > <o:p></o:p></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal;" align="center"><span style=";font-family:";font-size:9pt;" >
<br /></span><span style=""> «O ginásio proporcionou-me uma ocupação extremamente benéfica, quer a nível de saúde física, quer a nível psicológica.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: center; line-height: normal;" align="center"><span style="">O meu objectivo principal era querer emagrecer (e tenho conseguido) e acredito que ainda vou conseguir atingir mais objectivos. Digo isto, porque os elementos que trabalham neste ginásio, são fantásticos, quer a nível de trabalho, quer a nível pessoal: são compreensivos, humanos e carinhosos.»<o:p></o:p></span></p> <p class="MsoNormal" style="line-height: normal;"><span style=";font-family:";font-size:9pt;" > <o:p></o:p></span></p> <p class="MsoNormal"><span style="line-height: 115%;font-family:";font-size:9pt;" >
<br /></span><span style="line-height: 115%; font-variant: small-caps;font-size:12pt;" >Nome:</span><span style="line-height: 115%;font-size:12pt;" > <b style="">Odete Silva<o:p></o:p></b></span></p> <p class="MsoNormal" style="line-height: normal;"><b><i><span style=";font-family:";font-size:12pt;" >“... as instrutoras motivaram-me a não desistir…»</span></i></b><span style=";font-family:";font-size:9pt;" ><o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom: 12pt; text-align: center;" align="center">
<br /><em><span style=";font-family:";" >«Infelizmente sou obesa e já fiz muitos tratamentos e dietas “malucas” que em nada ajudaram a melhorar o meu estado físico. No clube que frequento fui recebida e tratada com carinho e respeito pelo meu problema de obesidade. Inicialmente eu sentia que não era capaz de utilizar os aparelhos hidráulicos e aguentar o ritmo dos exercícios, mas as instrutoras motivaram-me a não desistir. Passados 3 semanas estou muito contente com os resultados já conseguidos.»</span></em><em><span style=";font-family:";" ><o:p></o:p></span></em></p> Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com1tag:blogger.com,1999:blog-7428567518773107791.post-38642788230896671252009-12-04T15:00:00.000+00:002009-12-10T19:31:39.213+00:00Fim de 2009!!<meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 12"><meta name="Originator" content="Microsoft Word 12"><link rel="File-List" href="file:///C:%5CUsers%5CRODRIG%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml"><link rel="themeData" href="file:///C:%5CUsers%5CRODRIG%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx"><link rel="colorSchemeMapping" 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style="text-indent: 35.4pt; text-align: justify;"><span style="line-height: 115%;font-size:12pt;" >Este período foi muito importante, pois delineámos todo o nosso trabalho, desde a determinação do produto final à sua planificação, passando pela construção de produtos parciais. <o:p></o:p></span></p><div> </div><p style="text-align: justify;" class="MsoNormal"><span style="line-height: 115%;font-size:12pt;" ><span style=""> </span>A nossa opinião do grupo é que este é um grupo coeso e que não existem lutas pelo poder dentro do grupo. Existe uma divisão de tarefas justa e que tem sucesso. Existe uma forte motivação, pois os ideais de cada elemento são compatíveis uns com os outros. O empenho que existe dentro do grupo também é, na nossa opinião, de louvar e todas as opiniões são respeitadas. <o:p></o:p></span></p><div style="text-align: justify;"> </div><p style="text-align: justify;" class="MsoNormal"><span style="line-height: 115%;font-size:12pt;" ><span style=""> </span>Quanto ao projecto, a nossa opinião é que foi uma escolha bem feita e que vai de encontro com todas as expectativas que temos para o futuro. O projecto é trabalhoso, mas não é impossível de ser realizado. Este projecto está adaptado à nossa sociedade e é, por isso, mais fácil encontrar motivação e exemplos onde nos podemos focar.<o:p></o:p></span></p><div style="text-align: justify;"> </div><p style="text-align: justify;" class="MsoNormal"><span style="line-height: 115%;font-size:12pt;" ><span style=""> </span>Temos alguns agradecimentos a fazer. Por todos os serviços que nos foram prestados e pela disponibilidade mostrada queremos agradecer a:<o:p></o:p></span></p><div style="text-align: justify;"> </div><p class="MsoNormal" style="margin: 0cm 0cm 0.0001pt 71.3pt; text-indent: -18pt; line-height: normal; text-align: justify;"><!--[if !supportLists]--><span style=";font-family:Symbol;font-size:12pt;" ><span style="">·<span style=";font-family:";font-size:7pt;" > </span></span></span><!--[endif]--><span style="font-size:12pt;">Director Augusto Franco<o:p></o:p></span></p><div style="text-align: justify;"> </div><p class="MsoNormal" style="margin: 0cm 0cm 0.0001pt 71.3pt; text-indent: -18pt; line-height: normal; text-align: justify;"><!--[if !supportLists]--><span style=";font-family:Symbol;font-size:12pt;" ><span style="">·<span style=";font-family:";font-size:7pt;" > </span></span></span><!--[endif]--><span style="font-size:12pt;">Sub – Directora Ana Rodrigues<o:p></o:p></span></p><div style="text-align: justify;"> </div><p class="MsoNormal" style="margin: 0cm 0cm 0.0001pt 71.3pt; text-indent: -18pt; line-height: normal; text-align: justify;"><!--[if !supportLists]--><span style=";font-family:Symbol;font-size:12pt;" ><span style="">·<span style=";font-family:";font-size:7pt;" > </span></span></span><!--[endif]--><span style="font-size:12pt;">Professora Alexandra Pires<o:p></o:p></span></p><div style="text-align: justify;"> </div><p class="MsoNormal" style="margin: 0cm 0cm 0.0001pt 71.3pt; text-indent: -18pt; line-height: normal; text-align: justify;"><!--[if !supportLists]--><span style=";font-family:Symbol;font-size:12pt;" ><span style="">·<span style=";font-family:";font-size:7pt;" > </span></span></span><!--[endif]--><span style="font-size:12pt;">Professores Responsáveis pelos Inquéritos<o:p></o:p></span></p><div style="text-align: justify;"> </div><p class="MsoNormal" style="margin: 0cm 0cm 0.0001pt 71.3pt; text-indent: -18pt; line-height: normal; text-align: justify;"><!--[if !supportLists]--><span style=";font-family:Symbol;font-size:12pt;" ><span style="">·<span style=";font-family:";font-size:7pt;" > </span></span></span><!--[endif]--><span style="font-size:12pt;">Auxiliar Vítor Perdigão<o:p></o:p></span></p><div style="text-align: justify;"> </div><p class="MsoNormal" style="margin: 0cm 0cm 0.0001pt 71.3pt; text-indent: -18pt; line-height: normal; text-align: justify;"><!--[if !supportLists]--><span style=";font-family:Symbol;font-size:12pt;" ><span style="">·<span style=";font-family:";font-size:7pt;" > </span></span></span><!--[endif]--><span style="font-size:12pt;">Auxiliar Maria Júlia Correia<o:p></o:p></span></p><div style="text-align: justify;"> </div><p class="MsoNormal" style="margin: 0cm 0cm 0.0001pt 71.3pt; text-indent: -18pt; line-height: normal; text-align: justify;"><!--[if !supportLists]--><span style=";font-family:Symbol;font-size:12pt;" ><span style="">·<span style=";font-family:";font-size:7pt;" > </span></span></span><!--[endif]--><span style="font-size:12pt;">Arquitecta Aida Gonçalves<o:p></o:p></span></p><div style="text-align: justify;"> </div><p class="MsoNormal" style="margin: 0cm 0cm 0.0001pt 71.3pt; text-indent: -18pt; line-height: normal; text-align: justify;"><!--[if !supportLists]--><span style=";font-family:Symbol;font-size:12pt;" ><span style="">·<span style=";font-family:";font-size:7pt;" > </span></span></span><!--[endif]--><span style="font-size:12pt;">Diana Policarpo 11ºA<o:p></o:p></span></p><div style="text-align: justify;"> </div><p style="text-align: justify;" class="MsoNormal"><span style="line-height: 115%;font-size:12pt;" ><o:p> </o:p></span></p><div style="text-align: justify;"> </div><p class="MsoNormal" style="text-indent: 36pt; text-align: justify;"><span style="line-height: 115%;font-size:12pt;" >Por fim, queremos apenas referir que a nossa opinião é a de que o período correu bem e que foi houve uma ambiente e um espírito que nos motivaram e nos levaram a dar mais pelo projecto.<o:p></o:p></span></p><div style="text-align: justify;"> </div><p style="text-align: justify;" class="MsoNormal"><span style="line-height: 115%;font-size:12pt;" ><o:p> </o:p></span></p><div style="text-align: justify;"> </div><p class="MsoNormal" style="text-indent: 35.4pt; text-align: justify;"><span style="line-height: 115%;font-size:12pt;" >Regressaremos no próximo ano com o mesmo empenho e dedicação que até à data houve da nossa parte. Votos de um feliz natal e próspero ano novo!<o:p></o:p></span></p><div style="text-align: justify;"> </div><p class="MsoNormal" style="text-indent: 35.4pt; text-align: justify;"><span style="line-height: 115%;font-size:12pt;" ><o:p> </o:p></span></p><div style="text-align: justify;"> </div><p class="MsoNormal" style="text-indent: 35.4pt; text-align: justify;"><span style="line-height: 115%;font-size:12pt;" >Saudações!<o:p></o:p></span></p><div style="text-align: justify;"> </div><p class="MsoNormal" style="text-indent: 35.4pt; text-align: justify;"><span style="line-height: 115%;font-size:12pt;" >
<br /></span></p><p class="MsoNormal" style="text-indent: 35.4pt; text-align: justify;"><span style="line-height: 115%;font-size:12pt;" >O grupo,<o:p></o:p></span></p><div style="text-align: justify;"> </div><p class="MsoNormal" style="text-indent: 35.4pt; text-align: justify;"><span style="line-height: 115%;font-size:12pt;" >Ana Silva, Ana Oliveira, Gustavo Ribeiro, Rodrigo Vicente<o:p></o:p></span></p><div style="text-align: justify;"> </div><div style="text-align: justify;"> </div><div style="text-align: justify;"> </div> <p class="MsoNormal" style="text-align: justify;"><span style="line-height: 115%;font-size:12pt;" ><o:p> </o:p></span></p> Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-56980704636353268562009-11-27T14:57:00.000+00:002009-12-05T11:44:43.257+00:00Actividade Física vs Desporto<meta equiv="Content-Type" content="text/html; charset=utf-8"><meta 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table.MsoNormalTable {mso-style-name:"Tabela normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0cm; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin;} </style> <![endif]--><span style="font-size:85%;"><span style="line-height: 115%; font-variant: small-caps;font-size:14pt;" > <o:p></o:p></span></span> <p style="text-align: justify; line-height: 135%;font-family:verdana;"><span style="font-size:85%;"><span style="color:black;"><o:p> </o:p></span></span></p> <p style="text-indent: 35.4pt; line-height: 135%; text-align: justify;font-family:verdana;"><span style="font-size:85%;"><span style="color:black;">«Pode-se considerar como actividade física tudo aquilo que implique movimento, força ou manutenção da postura corporal contra a gravidade e se traduza num consumo de energia». Este conceito é muito abrangente e mostra que o espectro da actividade física é muito vasto, quer em termos do tipo desta, quer da sua intensidade. Logo, pode-se praticar actividade física sem se praticar desporto. Como costumamos afirmar: <span style="color: rgb(255, 0, 0); font-weight: bold;">"ser desportista é uma opção; ser activo é uma necessidade"</span>.<o:p></o:p></span></span></p><div style="text-align: justify;"> </div><p style="text-indent: 35.4pt; line-height: 135%; text-align: justify;"><span style=";font-family:";color:black;" ><span style="font-size:85%;"><span style="font-family:verdana;">O conceito de desporto já implica regras, jogo, competição, mesmo que seja só de lazer ou recreação. Com excepção daqueles desportos em que não se pratica actividade física, como o xadrez, o bridge, etc., pode dizer-se que <span style="color: rgb(255, 0, 0); font-weight: bold;">todos os desportos implicam actividade física, mas nem toda a actividade física implica a prática de desporto</span>.</span></span><o:p></o:p></span></p> Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-66123625057429503502009-11-20T15:52:00.000+00:002009-11-23T21:56:47.039+00:00Sedentarismo (Clica para aumentar a imagem)<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_OQDbifPZPG4/SwsEDNBXk1I/AAAAAAAAADI/iKAV8IsSGC4/s1600/Sem+t%C3%ADtulo.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 371px; height: 396px;" src="http://1.bp.blogspot.com/_OQDbifPZPG4/SwsEDNBXk1I/AAAAAAAAADI/iKAV8IsSGC4/s400/Sem+t%C3%ADtulo.jpg" alt="" id="BLOGGER_PHOTO_ID_5407420230669931346" border="0" /></a>
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style="'position:absolute;" wrapcoords="-36 0 -36 21567 21600 21567 21600 0 -36 0" button="t"> <v:imagedata src="file:///C:\Users\RODRIG~1\AppData\Local\Temp\msohtmlclip1\01\clip_image001.jpg" href="http://static.blogstorage.hi-pi.com/bloguepessoal.com/a/ad/adolescentes/images/gd/1205186503.jpg"> <w:wrap type="tight"> </v:shape><![endif]--><!--[if !vml]--><!--[endif]-->Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-71028834381015522102009-11-20T15:51:00.007+00:002009-11-21T17:09:38.328+00:00Razões do Sedentarismo<meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 12"><meta name="Originator" content="Microsoft Word 12"><link rel="File-List" href="file:///C:%5CUsers%5CRODRIG%7E1%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml"><link rel="themeData" 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mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--> <p class="MsoNormal" style="text-align: justify; text-indent: 35.4pt; font-family: verdana;font-family:verdana;"><span style=";font-size:85%;color:black;" >Cada vez mais a tecnologia afecta as nossas vidas e principalmente as crianças. Desde os computadores, aos telemóveis e aos jogos de vídeo, todos ocupam o nosso tempo cada vez mais. Todas estas tecnologias estão a provocar enormes efeitos negativos nas crianças, visto que elas passam cada vez mais tempo em casa à frente de um computador ou de um televisor em vez de brincarem ao ar livre.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><o:p> </o:p></span></p> <p class="MsoNormal" style="text-align: justify; text-indent: 35.4pt; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style="color:black;">O que é o sedentarismo?</span></span><span style="font-size:85%;"><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify; text-indent: 35.4pt; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style="color:black;"> </span></span><span style="font-size:85%;"><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify; text-indent: 35.4pt; font-family: verdana;font-family:verdana;"><span style=";font-size:85%;color:black;" >Sedentarismo é definido como a falta e/ou diminuição de actividades físicas ou desportivas. É considerada a doença do século. Pessoas com poucas actividades físicas e que perdem poucas calorias durante a semana são consideradas sedentárias ou com hábitos sedentários.</span><span style="font-size:85%;"><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify; text-indent: 35.4pt; font-family: verdana;font-family:verdana;"><span style=";font-size:85%;color:black;" > </span><span style="font-size:85%;"><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify; text-indent: 35.4pt; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style="color:black;">Quais as consequências da vida sedentária?</span></span><span style="font-size:85%;"><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify; text-indent: 35.4pt; font-family: verdana;font-family:verdana;"><span style=";font-size:85%;color:black;" > </span><span style="font-size:85%;"><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify; text-indent: 35.4pt; font-family: verdana;font-family:verdana;"><span style=";font-size:85%;color:black;" >O sedentarismo pode pode provocar um processo de regressão funcional, perda de flexibilidade articular, além de poder comprometer o funcionamento de vários órgãos, sendo a principal causa do aumento da ocorrência de várias doenças, como a</span><span style="font-size:85%;"> hipertensão arterial<span style="color:black;">,</span> diabetes<span style="color:black;">,</span> obesidade<span style="color:black;">, aumento do</span> colesterol <span style="color:black;">e</span> enfarte do miocárdio<span style="color:black;">, e actuar directa ou indirectamente na causa de</span> morte súbita<span style="color:black;">.</span><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify; font-family: verdana;font-family:verdana;"><span style=";font-size:85%;color:black;" > </span><span style="font-size:85%;"><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify; text-indent: 35.4pt; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style="color:black;">Como deixar de ser sedentário?</span></span><span style="font-size:85%;"><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify; text-indent: 35.4pt; font-family: verdana;font-family:verdana;"><span style=";font-size:85%;color:black;" >Para deixar de se ser sedentário deve-se fazer um mínimo de actividade física semanal, nem que seja fazer jogging, jogar futebol, praticar natação... num mínimo de 40, 50 minutos, sendo que o ideal era frequentar um ginásio.</span><span style="font-size:85%;"><o:p></o:p></span></p> <p class="MsoNormal" style="text-indent: 35.4pt; font-family: verdana;font-family:verdana;"><span style="font-size:85%;"><span style="">Como se determina ou diagnostica a obesidade e a pré-obesidade?</span></span><span style="font-size:85%;"><o:p></o:p></span></p> <p class="MsoNormal" style="text-indent: 35.4pt; font-family: verdana;font-family:verdana;"><span style=";font-size:85%;color:black;" >A obesidade e a pré-obesidade são avaliadas pelo Índice de Massa Corporal (IMC), que mede a corpulência e determina-se dividindo o peso (quilogramas) pela altura (metros), elevada ao quadrado.</span><span style="font-size:85%;"> </span><span style=";font-size:85%;color:black;" >Segundo a Organização Mundial de Saúde, considera-se que há </span><span style="font-size:85%;"><span style="color:black;">excesso de peso</span></span><span style=";font-size:85%;color:black;" > quando o IMC é igual ou superior a 25 e que há </span><span style="font-size:85%;"><span style="color:black;">obesidade</span></span><span style=";font-size:85%;color:black;" > quando o IMC é igual ou superior a 30.</span><span style="font-size:85%;"><o:p></o:p></span></p> <p style="font-family: verdana;font-family:verdana;" class="MsoNormal" ><span style=";font-size:85%;color:black;" >
<br /></span></p><p style="font-family: verdana;font-family:verdana;" class="MsoNormal" ><span style=";font-size:85%;color:black;" >A organização Mundial de Saúde, organizou uma tabela em função do IMC de cada pessoa onde é possível ver se estamos abaixo do peso, no peso normal ou acima do peso. (A tabela encontra-se do lado direito do blog).
<br /></span></p>
<br /><p class="MsoNormal" style="font-family: verdana;"><span style="font-family: verdana;font-size:85%;color:black;" >No entanto, em certos casos, nomeadamente nos atletas, nos indivíduos com edemas e com ascite (hidropisia abdominal), o IMC não é fiável na medição da obesidade, pois não permite distinguir a causa do excesso de peso.</span><span style="font-size:85%;"><o:p></o:p></span></p>
<br /><span style=";font-family:";font-size:10pt;color:black;" ></span><span style=";font-family:";" ><o:p></o:p></span><p></p> Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-5285738985244772212009-11-13T17:25:00.003+00:002009-11-13T17:37:57.149+00:00Conceito de alimentação saudável<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_OQDbifPZPG4/Sv2YjNOYMlI/AAAAAAAAAC4/B4VGru1Vbs0/s1600-h/piramide-alimentar.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 431px; height: 285px;" src="http://4.bp.blogspot.com/_OQDbifPZPG4/Sv2YjNOYMlI/AAAAAAAAAC4/B4VGru1Vbs0/s400/piramide-alimentar.jpg" alt="" id="BLOGGER_PHOTO_ID_5403642858527273554" border="0" /></a><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 12"><meta name="Originator" 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10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tabela normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--> <p class="MsoNormal" style="margin-right: -0.1pt; text-align: justify; text-indent: 35.4pt;"><em><b style=""><span style="font-family: "Calibri","sans-serif"; color: rgb(192, 0, 0); font-style: normal;">Alimentação saudável</span></b></em><em><span style="font-family: "Calibri","sans-serif"; font-style: normal;"> é a uma forma de nutrição equilibrada para que os adultos mantenham o peso ideal e as crianças se desenvolvam fisicamente e intelectualmente, dependendo do hábito alimentar.<o:p></o:p></span></em></p> <p class="MsoNormal" style="margin-right: -0.1pt; text-align: justify; text-indent: 35.4pt;"><em><span style="font-family: "Calibri","sans-serif"; font-style: normal;">Esta envolve a <b style=""><span style="color: rgb(192, 0, 0);">escolha de alimentos</span></b>, não só para manter o peso ideal, mas também para garantir uma saúde plena. As dietas são rotinas alimentares que pretendem atingir um determinado objectivo, mas nem sempre vão de encontro ao conceito de alimentação saudável.<o:p></o:p></span></em></p> <p class="MsoNormal" style="margin-right: -0.1pt; text-align: justify; text-indent: 35.4pt;"><em><span style="font-family: "Calibri","sans-serif"; font-style: normal;">As orientações das <b style=""><span style="color: rgb(192, 0, 0);">pirâmides alimentares</span></b>, que são esquemas gráficos que distribuem os vários tipos de alimento e as quantidades em que cada um dos alimentos deve ser ingerido nas refeições diárias, podem ajudar em alcançar uma alimentação saudável e evitar <b style=""><span style="color: rgb(192, 0, 0);">disfunções alimentares</span></b>.<o:p></o:p></span></em></p> <p class="MsoNormal" style="margin-right: -0.1pt; text-align: justify;"><em><span style="font-family: "Calibri","sans-serif"; font-style: normal;"><o:p> </o:p></span></em></p> <p class="MsoNormal" style="margin-right: -0.1pt; text-align: justify; text-indent: 35.4pt;"><em><span style="font-family: "Calibri","sans-serif"; font-style: normal;">Futuramente iremos publicar «post's» onde diremos que tipo de alimentação deve ser adoptado nas diversas faixas etárias. <o:p></o:p></span></em></p>
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style=""><u><span style="font-family: "Calibri","sans-serif";">Danças:<o:p></o:p></span></u></b></p> <p class="MsoNormal" style="text-align: justify;"><span style="font-family: "Calibri","sans-serif";"><o:p> </o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Hip hop</span></b><span style="font-family: "Calibri","sans-serif";"> <span style=""> </span>– É um estilo de dança urbana, criado entre culturas de rua por volta de 1970. Inclui vários estilos de dança: breaking, locking, popping e krumping.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif";">Principais Representantes</span></b><span style="font-family: "Calibri","sans-serif";">: Chris Brown<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Danças de salão</span></b><span style="font-family: "Calibri","sans-serif";"> – Conjunto de danças, entre as quais se encontram Salsa, Valsa, Merengue e Tango. <o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif";">Principais Representantes</span></b><span style="font-family: "Calibri","sans-serif";">: </span><span style="font-family: "Calibri","sans-serif";" lang="PT-BR">Fernando Claumann (Salsa),</span><span style="font-family: "Calibri","sans-serif";" lang="PT-BR"> </span><span style="font-family: "Calibri","sans-serif";" lang="PT-BR">Bernabe Simarra (Tango) <o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Dança Clássica (ou Balet)</span></b><span style="font-family: "Calibri","sans-serif";"> – Dança onde existem certos princípios: postura erecta, uso do <span style="">en dehors</span> (rotação externa dos membros inferiores), verticalidade corporal e simetria.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif";">Principais Representantes</span></b><span style="font-family: "Calibri","sans-serif";">: Françoise Prévost<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Dança Contemporânea</span></b><span style="font-family: "Calibri","sans-serif";"> - Colecção de sistemas e métodos desenvolvidos a partir da dança moderna e pós-moderna.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif";">Principais Representantes</span></b><span style="font-family: "Calibri","sans-serif";">: </span><span style="font-family: "Calibri","sans-serif";" lang="PT-BR">Hannelore Fahlbusch, Helga Fern</span><span style="font-family: "Calibri","sans-serif";"><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><span style="font-family: "Calibri","sans-serif";"><o:p> </o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><u><span style="font-family: "Calibri","sans-serif";">Artes Marciais e outros:<o:p></o:p></span></u></b></p> <p class="MsoNormal" style="text-align: justify;"><span style="font-family: "Calibri","sans-serif";"><span style=""> </span><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Body combat </span></b><span style="font-family: "Calibri","sans-serif";">- Combina movimentos e posições desenvolvidas a partir de uma série de disciplinas de auto-defesa.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Kick boxing</span></b><span style="font-family: "Calibri","sans-serif";"> - Desporto de combate recorrendo aos punhos e às pernas.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif";">Principais Representantes</span></b><span style="font-family: "Calibri","sans-serif";">: Andy Hug<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Capoeira</span></b><span style="font-family: "Calibri","sans-serif";"> - Mistura de luta, dança, cultura popular, música.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif";">Principais Representantes</span></b><span style="font-family: "Calibri","sans-serif";">: Manuel dos Reis Machado<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Jiu jitsu</span></b><span style="font-family: "Calibri","sans-serif";"> - Arte marcial japonesa que utiliza alavancas e pressões para derrubar, dominar e submeter o oponente.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif";">Principais Representantes</span></b><span style="font-family: "Calibri","sans-serif";">: Mitsuyo Maeda<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Muay – thai</span></b><span style="font-family: "Calibri","sans-serif";"> - caracterizado pelo uso combinado dos dois punhos + dois cotovelos + dois joelhos + dois 'canelas e pés' e associado a uma forte preparação física a torna a mais eficiente, poderosa e sem dúvida a mais dura luta de contato total.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif";">Principais Representantes</span></b><span style="font-family: "Calibri","sans-serif";">: Ramon Dekkers<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Full contact</span></b><span style="font-family: "Calibri","sans-serif";"> - Mistura de várias artes marciais onde os golpes são muito fortes.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif";">Principais Representantes</span></b><span style="font-family: "Calibri","sans-serif";">: Bruce Lee<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Karaté </span></b><span style="font-family: "Calibri","sans-serif";">- Arte de golpes, como pontapés, socos, joelhadas, cotoveladas e golpes com a palma da mão aberta.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif";">Principais Representantes</span></b><span style="font-family: "Calibri","sans-serif";">: Anko Itosu<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Judo</span></b><span style="font-family: "Calibri","sans-serif";"> – Tem como objectivos fortalecer o físico, a mente e o espírito de forma integrada, para além de desenvolver técnicas de defesa pessoal.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif";">Principais Representantes</span></b><span style="font-family: "Calibri","sans-serif";">: Jigoro Kano<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Aikido</span></b><span style="font-family: "Calibri","sans-serif";"> – Combina dezenas de artes marciais. Baseia-se em movimentos fluidos e circulares. Além das técnicas de mãos vazias, os treinos também podem incluir armas: espada de madeira, bastão curto e faca de madeira.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif";">Principais Representantes</span></b><span style="font-family: "Calibri","sans-serif";">: Morihei Ueshiba<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><span style="font-family: "Calibri","sans-serif";"><o:p> </o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><span style="font-family: "Calibri","sans-serif";"><o:p> </o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><span style="font-family: "Calibri","sans-serif";"><o:p> </o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><span style="font-family: "Calibri","sans-serif";"><o:p> </o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><u><span style="font-family: "Calibri","sans-serif";">“Desportos de Ginásio”: <o:p></o:p></span></u></b></p> <p class="MsoNormal" style="text-align: justify;"><span style="font-family: "Calibri","sans-serif";"><o:p> </o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Cardio building</span></b><span style="font-family: "Calibri","sans-serif";"> - Método de treino que utiliza aparelhos de musculação e de acondicionamento cardiovascular proporcionando uma óptima condição física.</span><span style="font-family: "Calibri","sans-serif";"> </span><span style="font-family: "Calibri","sans-serif";"><span style=""> </span><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Cardio fitness</span></b><span style="font-family: "Calibri","sans-serif";"> - Permite desenvolver a capacidade cardio-respiratória através de máquinas cardiovasculares como: passadeira, bicicleta, step e elíptica, melhorando assim, a condição física e bem-estar geral.<span style=""> </span><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Musculação</span></b><span style="font-family: "Calibri","sans-serif";"> - Trabalho de resistência, tonificação e hipertrofia (aumento da massa muscular).<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Culturismo</span></b><span style="font-family: "Calibri","sans-serif";"> – Tem como objectivo melhorar a estética por meio de pesos, de halteres e de máquinas.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Powerlifting</span></b><span style="font-family: "Calibri","sans-serif";"> - Desporto de força consistente em três modalidades, onde o objectivo é levantar determinados pesos até posições obrigatórias.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Power pump</span></b><span style="font-family: "Calibri","sans-serif";"> - </span><span style="font-family: "Calibri","sans-serif";" lang="PT-BR">Desenvolvido para trabalhar o corpo por inteiro utilizando barras com pesos livres ajustáveis. Permite o desenvolvimento de massa magra, força muscular e resistência.</span><span style="font-family: "Calibri","sans-serif";"><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Aerobica</span></b><span style="font-family: "Calibri","sans-serif";"> - Combinação de ginástica clássica com dança. Os elementos principais da ginástica aeróbica são coordenação motora e fitness.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Step</span></b><span style="font-family: "Calibri","sans-serif";"> – Permite desenvolver a resistência cardio-respiratória, coordenação motora e trabalho de força e resistência.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Ginástica localizada</span></b><span style="font-family: "Calibri","sans-serif";"> - Desenvolvimento e/ou manutenção da força bem como a tonificação muscular.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Pilates/ balance</span></b><span style="font-family: "Calibri","sans-serif";"> – É um sistema de controlo corporal que enfatiza a precisão, fluidez, coordenação, respiração, economia de movimento e alinhamento corporal.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Fit mix</span></b><span style="font-family: "Calibri","sans-serif";"> - Desenvolve o equilíbrio e corrige a postura. Especialmente indicadas para a tonificação muscular localizada.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Fitball </span></b><span style="font-family: "Calibri","sans-serif";">- Realização de exercícios de resistência muscular com o objectivo de tonificar e fortalecer todos os músculos.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Stretching</span></b><span style="font-family: "Calibri","sans-serif";"> - Promove o alongamento, flexibilidadee mobilidade articular. Permite também um relaxamento do corpo e da mente.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><span style="font-family: "Calibri","sans-serif";"><o:p> </o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><span style="font-family: "Calibri","sans-serif";"><o:p> </o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Aerokids </span></b><span style="font-family: "Calibri","sans-serif";">- Ginástica aeróbica praticada por crianças. Permite a aprendizagem da coordenação motora das crianças.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Yoga</span></b><span style="font-family: "Calibri","sans-serif";"> - Práticas meditativas que visam atingir o bem-estar em diferentes estádios.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif";">Principais Representantes</span></b><span style="font-family: "Calibri","sans-serif";">: Lahiri Mahāśaya<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Banhos turcos</span></b><span style="font-family: "Calibri","sans-serif";"> – Permanece-se num ambiente quente e cheio de vapor. Após algum tempo nesse ambiente, mergulha-se em ou molha-se com água fria.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-family: "Calibri","sans-serif"; color: red;">Cinesioterapia</span></b><span style="font-family: "Calibri","sans-serif";"> - Utilização de diferentes formas de actividade motora como meio de tratamento de enfermidades.<o:p></o:p></span></p> Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com2tag:blogger.com,1999:blog-7428567518773107791.post-5939328122431328202009-10-26T15:14:00.004+00:002009-10-26T15:25:34.725+00:00As vantagens de praticar desporto!<meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 12"><meta name="Originator" content="Microsoft Word 12"><link rel="File-List" 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style="text-align: center; line-height: 135%;" align="center"><b style=""><span style="font-family: "Cambria","serif"; color: black;">Nas doenças cardiovasculares<o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><span style="font-family: "Cambria","serif";"><o:p> </o:p></span></p> </td> <td style="border-style: solid solid solid none; border-color: black black black -moz-use-text-color; border-width: 1pt 1pt 1pt medium; padding: 0cm 5.4pt; width: 216.1pt;" width="288" valign="top"> <p style="line-height: 135%;"><b style=""><span style="font-family: "Arial","sans-serif"; color: black;"> </span></b><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;">- Melhora a pressão arterial<o:p></o:p></span></b></p> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - Previne as doenças das artérias coronárias<o:p></o:p></span></b></p> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - Melhora o colesterol e outras gorduras do sangue<o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><o:p> </o:p></p> </td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color black black; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 216.1pt;" width="288" valign="top"> <p style="text-align: center; line-height: 135%;" align="center"><b style=""><span style="font-family: "Cambria","serif"; color: black;"><o:p> </o:p></span></b></p> <p style="text-align: center; line-height: 135%;" align="center"><b style=""><span style="font-family: "Cambria","serif"; color: black;">Nas doenças metabólicas<o:p></o:p></span></b></p> <p style="text-align: center; line-height: 135%;" align="center"><b style=""><span style="font-family: "Cambria","serif"; color: black;"><o:p> </o:p></span></b></p> </td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color black black -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 216.1pt;" width="288" valign="top"> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;">- Fundamental no controlo do peso<o:p></o:p></span></b></p> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - Fundamental na prevenção da diabetes <o:p></o:p></span></b></p> </td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color black black; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 216.1pt;" width="288" valign="top"> <p style="text-align: center; line-height: 135%;" align="center"><b style=""><span style="font-family: "Cambria","serif"; color: black;"><o:p> </o:p></span></b></p> <p style="text-align: center; line-height: 135%;" align="center"><b style=""><span style="font-family: "Cambria","serif"; color: black;">No sistema locomotor<o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><span style="font-family: "Cambria","serif";"><o:p> </o:p></span></p> </td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color black black -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 216.1pt;" width="288" valign="top"> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;">- Evita a osteoporose (perda de osso)<o:p></o:p></span></b></p> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - Músculos ficam mais fortes<o:p></o:p></span></b></p> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - Postura mais correcta<o:p></o:p></span></b></p> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - Previne e melhora as doenças crónicas das costas <o:p></o:p></span></b></p> </td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color black black; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 216.1pt;" width="288" valign="top"> <p style="text-align: center; line-height: 135%;" align="center"><b style=""><span style="font-family: "Cambria","serif"; color: black;"><o:p> </o:p></span></b></p> <p style="text-align: center; line-height: 135%;" align="center"><b style=""><span style="font-family: "Cambria","serif"; color: black;">Na saúde psicológica<o:p></o:p></span></b></p> <p style="text-align: center; line-height: 135%;" align="center"><span style="font-family: "Cambria","serif";"><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=""><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=""><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=""><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=""><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=""><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=""><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=""><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=""><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=""><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style=""><o:p> </o:p></span></p> </td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color black black -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 216.1pt;" width="288" valign="top"> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - Mais auto-estima e mais auto-confiança<o:p></o:p></span></b></p> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - Combate e evita a ansiedade<o:p></o:p></span></b></p> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - Descarrega o stress<o:p></o:p></span></b></p> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - Previne e ajuda a tratar a depressão<o:p></o:p></span></b></p> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - Melhora certas capacidades intelectuais<o:p></o:p></span></b></p> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - Promove a socialização<o:p></o:p></span></b></p> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - Pode auxiliar na luta contra a droga <o:p></o:p></span></b></p> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - No desenvolvimento infantil<o:p></o:p></span></b></p> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - Importante no crescimento bio-psico-social <o:p></o:p></span></b></p> </td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color black black; border-width: medium 1pt 1pt; padding: 0cm 5.4pt; width: 216.1pt;" width="288" valign="top"> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><b style=""><span style="font-family: "Cambria","serif"; color: black;"><o:p> </o:p></span></b></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><b style=""><span style="font-family: "Cambria","serif"; color: black;"><o:p> </o:p></span></b></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><b style=""><span style="font-family: "Cambria","serif"; color: black;"><o:p> </o:p></span></b></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><b style=""><span style="font-family: "Cambria","serif"; color: black;">Na qualidade de vida<o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><b style=""><span style="font-family: "Cambria","serif"; color: black;"><o:p> </o:p></span></b></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><b style=""><span style="font-family: "Cambria","serif"; color: black;"><o:p> </o:p></span></b></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center; line-height: normal;" align="center"><span style="font-family: "Cambria","serif";"><o:p> </o:p></span></p> </td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color black black -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0cm 5.4pt; width: 216.1pt;" width="288" valign="top"> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;">- Aumenta a capacidade funcional para as tarefas da vida diária<o:p></o:p></span></b></p> <p style="line-height: 135%;"><b style=""><span style="font-size: 10pt; line-height: 135%; font-family: "Arial","sans-serif"; color: black;"> - Gera sensação de bem-estar <o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-bottom: 0.0001pt; line-height: normal;"><span style="font-size: 10pt;"><o:p> </o:p></span></p> </td> </tr> </tbody></table>
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<br /></a>Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0tag:blogger.com,1999:blog-7428567518773107791.post-53104492027928453992009-10-21T12:45:00.002+01:002009-10-26T15:03:20.849+00:00O que é um ginásio?<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_OQDbifPZPG4/StoUXm-drxI/AAAAAAAAAB8/3coy0FseDlA/s1600-h/obes_inf1.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 283px; CURSOR: pointer" id="BLOGGER_PHOTO_ID_5393645899561676562" border="0" alt="" src="http://4.bp.blogspot.com/_OQDbifPZPG4/StoUXm-drxI/AAAAAAAAAB8/3coy0FseDlA/s320/obes_inf1.jpg" /></a>
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<br /><p class="MsoNormal"><span style="LINE-HEIGHT: 115%; FONT-VARIANT: small-capsfont-size:14;" ><span style="font-size:180%;">O que é um giná</span></span><span style="LINE-HEIGHT: 115%; FONT-VARIANT: small-capsfont-size:14;" ><span style="font-size:180%;">sio e para que serve?</span><?xml:namespace prefix = o /><o:p></o:p></span></p><p class="MsoNormal"><o:p></o:p></p><p style="TEXT-ALIGN: justify" class="MsoNormal"><span style="font-size:+0;"></span><span style="font-size:85%;"><span style="font-family:verdana;">Nos dias que correm, é de esperar que todos já tenham ouvido falar no termo ginásio. Define-se como um local destinado a associados onde estes podem praticar desportos “indoor”, com ou sem a utilização de equipamentos especializados como passadeiras, bicicletas estáticas, máquinas de musculação, entre outros. Existem também, nestes locais, os profissionais de fitness, chamados “personal trainers” que têm como tarefa ajudar os clientes a encontrarem um tipo de treino ideal às suas necessidades. Para que estes saibam como actuar, fazem-se nestes locais vários testes cardiovasculares, outros de modo a quantificar a massa gorda, testes de força, flexibilidade, etc. </span></span></p><p style="TEXT-ALIGN: justify;font-family:verdana;" class="MsoNormal" ><span style="font-size:85%;"></span><span style="font-size:85%;">Dependendo do tipo de ginásio, estes podem ainda apresentar diversos tipos de modalidades, como aulas de dança, aeróbica, step, body combat e yoga. É frequente encontrar também os denominados banhos turcos.</span></p><p style="TEXT-ALIGN: justify;font-family:verdana;" class="MsoNormal" ><span style="font-size:85%;"></span><span style="font-size:85%;">Na nossa sociedade, deparamo-nos com uma imensidade de pessoas obesas, especialmente nas gerações mais jovens. Estes adoptam um estilo de vida sedentário onde não há lugar para exercício físico nem para uma alimentação saudável, preferindo o “fast food”, o computador e a televisão. Mas este problema não se restringe apenas aos jovens. Nos grandes centros urbanos, os cidadãos são sujeitos a um grande stress, não havendo lugar para uns minutos de exercício físico.</span><span style="font-size:85%;"> </span></p><p style="TEXT-ALIGN: justify;font-family:verdana;" class="MsoNormal" ><span style="font-size:85%;"></span><span style="font-size:85%;">Face a estes problemas, os ginásios desempenham um papel muito importante na sociedade. As pessoas que os frequentam, além de terem acesso a um acompanhamento especializado, podem ainda usufruir de uns minutos de lazer e descontracção nas mais diversas modalidades. Os tipos de programas que estes tipos de serviços apresentam, podem levar a perder peso de uma maneira saudável.</span><span style="font-size:85%;"> </span></p><p style="TEXT-ALIGN: justify;font-family:verdana;" class="MsoNormal" ><span style="font-size:85%;"></span><span style="font-size:85%;">Todavia também existem aspectos negativos. Alguns ginásios aliciam as pessoas a perderem peso facilmente, impingindo produtos caríssimos com efeitos a curto prazo, mas mais tarde poderá despoletar graves problemas de saúde. </span></p>
<br />Ana Catarina, Ana Rita, Gustavo, Rodrigohttp://www.blogger.com/profile/12786650054776836887noreply@blogger.com0