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por que comer de 3 em 3 horas é importante?
Por que comer de 3 em 3 horas?
Escutamos com frequência que devemos comer de 3 em 3 horas, não é mesmo? Mas, antes de explicarmos a necessidade de nos alimentarmos a cada 3 horas, é necessário que fique bem claro que o corpo funciona como uma máquina que precisa de combustível para exercer suas funções. Nesse caso, o combustível para o corpo é o alimento, uma vez que fornece energia para que possamos realizar as atividades diárias.
Quando passamos longos períodos sem nos alimentarmos, ficamos sem essa energia, o que causa diversas reações no corpo para que o equilíbrio corporal e os níveis de energia sejam mantidos. Uma dessas reações é a utilização dos estoques de energia presentes nos músculos e tecido adiposo (tecido de gordura).
Assim, comer de 3 em 3 horas, realizando de 5 a 6 refeições por dia, é a forma mais indicada para manter o equilíbrio corporal e os níveis de energia constantes. Porém, vale lembrar que as refeições intermediarias, ou seja, aqueles lanchinhos entre as principais refeições (café da manhã, almoço e jantar) devem ser leves e saudáveis!
Devido à importância de comer a cada 3 horas, separamos algumas dicas do que comer e quais os benefícios desse hábito. Confira:
Comer de 3 em 3 horas emagrece
Ficar em jejum deixa o metabolismo mais lento, prejudicando a queima de gordura, ou seja, o corpo passa a estocar mais energia e gastar menos. A chance de perder massa muscular é ainda maior, já que sem comida para gerar energia os músculos são degradados. Em contrapartida, ao evitar ficar muito tempo sem comer, a quantidade de alimentos ingerida em cada refeição é bem menor. Então, comer de 3 em 3 horas é imprescindível para quem quer emagrecer!
Quais são os benefícios de comer de 3 em 3 horas?
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Diminui o armazenamento de gordura: quando passamos longos períodos sem comer, o cérebro entende que estamos passando fome e, para evitar que o corpo fique sem energia, quando voltamos a nos alimentar o organismo aumenta o armazenamento de gordura como uma forma de estocar energia para quando precisar mais tarde.
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Mantém a saciedade: quando realizamos as refeições na proporção e nos horários corretos, a sensação de saciedade é prolongada, o que evita que a gente coma em excesso nas principais refeições como almoço e jantar, auxiliando, assim, no emagrecimento. Porém, é importante tomar cuidado ao escolher esses lanchinhos, devendo sempre optar por lanches saudáveis como frutas, sucos e lanches naturais.
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Mantém os níveis de energia constantes: isso porque nossa energia é proveniente dos alimentos. Assim, pessoas que passam longos períodos sem se alimentar acabam ficando sem energia e apresentando sintomas como cansaço e fraqueza.
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Evita picos de glicemia (açúcar no sangue) e insulinemia, regulando, assim, os níveis de glicemia, além de controlar o apetite.
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Mantém o metabolismo trabalhando: a presença de alimentos ativa nosso metabolismo, aumentando o gasto calórico, diferentemente de quando passamos longos períodos sem comer, pois o metabolismo fica mais lento.
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