Fibra: Quanto o corpo realmente precisa?

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Manter o peso sob controle é um dos maiores desafios da população em geral.

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Nem sempre é fácil ter uma alimentação regrada e praticar exercícios físicos com frequência.

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Mas ingerir o tanto de fibra que o corpo precisa é o primeiro passo para conquistar uma vida saudável e controlar a massa corpora.

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Isso porque as fibras auxiliam no correto funcionamento do intestino e reduzem a prisão de ventre.

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Além disso, elas contribuem para o controle do colesterol e na prevenção de doenças graves, como o câncer de intestino.

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No entanto, para conseguir reduzir a prisão de ventre, é essencial aumentar o consumo de água. Isso porque o líquido ajuda na expulsão das fezes.

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As fibras também ajudam a manter a saciedade, fazendo assim com que as pessoas consumam menores quantidades de comida.

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Por esses fatores, as fibras ajudam a manter o peso sob controle. Mas é preciso saber qual é a quantidade diária ideal.

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De acordo com nutricionistas e especialistas, um adulto deve ingerir pelo menos de 25 a 30 gramas de fibras todos os dias.

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No entanto, essa é uma recomendação geral, mas existem variações de acordo com a idade. Então veja quais são elas:

[{"selector":"#anim-f19311ed-0563-45dc-9273-79e4895adb12","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3ab5906d-9beb-43a5-afc4-b925812e6c5e","keyframes":{"transform":["rotate(-69.62964742265763deg) translate3d(0px, 59.74546%, 0) rotate(69.62964742265763deg)","rotate(-69.62964742265763deg) translate3d(0px, 0px, 0) rotate(69.62964742265763deg)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7a00cc66-2ddc-40c3-b869-d0e229088886","keyframes":{"opacity":[0,1]},"delay":300,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5efb0481-2265-48bc-ae81-932fc99be350","keyframes":{"transform":["rotate(-69.62964742265763deg) translate3d(0px, 57.68626%, 0) rotate(69.62964742265763deg)","rotate(-69.62964742265763deg) translate3d(0px, 0px, 0) rotate(69.62964742265763deg)"]},"delay":300,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d1eef688-852c-4315-a234-2954b429022d","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3b54dbbe-7005-4ddd-905f-44f54ea0e099","keyframes":{"opacity":[0,1]},"delay":300,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-648a5592-563b-40cc-b733-e241d4707086","keyframes":{"transform":["translate3d(0px, 152.07945%, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Saiba mais

– 1 a 3 anos: 19g; – 4 a 8 anos: 25g; – Meninas de 9 a 13 anos: 26 g;

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– Meninos de 9 a 13 anos: 31g; – Meninas de 14 a 18 anos: 26 g; – Meninos de 14 a 18 anos: 38g.

[{"selector":"#anim-3756c65d-659f-46e2-8fa5-3442773c909e","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3e9b5ad1-dc63-41cb-9cf8-f0cd40d5afa5","keyframes":{"transform":["rotate(-69.62964742265763deg) translate3d(0px, 59.74546%, 0) rotate(69.62964742265763deg)","rotate(-69.62964742265763deg) translate3d(0px, 0px, 0) rotate(69.62964742265763deg)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2655fa45-416d-4f56-b37e-4d2c602e475c","keyframes":{"opacity":[0,1]},"delay":300,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-33ddf572-583f-42c9-bf1a-9ee30023a355","keyframes":{"transform":["rotate(-69.62964742265763deg) translate3d(0px, 57.68626%, 0) rotate(69.62964742265763deg)","rotate(-69.62964742265763deg) translate3d(0px, 0px, 0) rotate(69.62964742265763deg)"]},"delay":300,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b097b54a-f963-45e8-81a9-7b05ceaab0a7","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a559be1-d195-4ead-b6a2-63b5ca98cd21","keyframes":{"opacity":[0,1]},"delay":300,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0363b060-8799-4621-a39d-8796d911463a","keyframes":{"transform":["translate3d(0px, 150.79365%, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Saiba mais

VEJA MAIS

[{"selector":"#anim-4c0118cb-2fd7-4076-bd13-7834c2a70380","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66c1f02f-8281-4ff6-a14a-69bd848db32a","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1e630ea2-956d-47e2-b4d0-58268a484a9d","keyframes":{"transform":["rotate(-69.62964742265763deg) translate3d(0px, 38.25254%, 0) rotate(69.62964742265763deg)","rotate(-69.62964742265763deg) translate3d(0px, 0px, 0) rotate(69.62964742265763deg)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c985b7b9-a48e-4779-a586-86573bfce018","keyframes":{"opacity":[0,1]},"delay":300,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e714fe1e-730a-4d81-a5ee-e5281fddd670","keyframes":{"transform":["rotate(-69.62964742265763deg) translate3d(0px, 36.19333%, 0) rotate(69.62964742265763deg)","rotate(-69.62964742265763deg) translate3d(0px, 0px, 0) rotate(69.62964742265763deg)"]},"delay":300,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5e6328e6-ff7c-490b-891a-058b8bfe3d60","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-707a8b44-261f-4b81-ac6f-8089efe02a70","keyframes":[{"offset":0,"transform":"translate3d(0, -687.08665%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -193.20876597999998%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -65.68548374%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -24.666410735%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -10.718551739999999%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":1600,"fill":"both"}] [{"selector":"#anim-bf6de3ec-7232-42c8-a32d-54c6222c2126","keyframes":{"opacity":[0,1]},"delay":300,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fdbc6b1b-81ba-4970-8510-69ed0cfbb925","keyframes":{"transform":["translate3d(-114.92064%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-625d9e9a-79f1-49c3-a3e6-b40757c65f3e","keyframes":{"opacity":[0,1]},"delay":500,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-98ca810a-f4b8-4110-a0aa-1d94b855f40b","keyframes":{"transform":["translate3d(-116.13418%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-02a4ee0e-a2a1-4178-953b-a57081fbbd9b","keyframes":{"opacity":[0,1]},"delay":500,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-22f88979-b7f1-4cde-8e6a-5ea02d23737e","keyframes":{"transform":["translate3d(-115.17572%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":500,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fadc2f8c-6905-44b5-9615-89103c1922e1","keyframes":{"opacity":[0,1]},"delay":300,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4dd3bd4a-fe88-4d73-9f74-2bb751a20623","keyframes":{"transform":["translate3d(-114.87342%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Significado do nome Aimée Como preparar um chá de bebê incrível