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Nesta aula faço uma breve descrição do que são proteínas, pra que servem, como são digeridas e quais são as principais fontes das mesmas.
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Quando estamos nos referindo a alimentos cru e cozidos, temos que ter um certo cuidado, por quê?
Simples, quando você pega, por exemplo, 100 g de peito de frango cru, ele tem aproximadamente 22 g de proteínas, 2,2 g de gorduras e 0 g de carboidrato. Entretanto, aproximadamente 70% do seu peso total é água. Isso mesmo! O que isso quer dizer na prática? Que se você grelhar este frango em uma frigideira, por exemplo, ele vai perder cerca de 30% de sua massa, que é água que vai evaporar, ou seja, os 100 g de peito de frango cru se tornará aproximadamente 70 g grelhado.
Conclusão:
100 g de peito de frango cru = 0c 2g 21p
É mesma coisa que 70 g de peito de frango grelhado = 0c 2g 21p (pois a água que evapora não contém calorias)
Portanto, se você quiser ter 100 g de peito de frango grelhado, quer dizer que você tem que pegar um filé de 150 g aproximadamente para que quando ele perder 30% de de seu volume em forma de vapor de água, ele caia para 100 g.
Por isso existe esta diferença quando dizemos entre cru e cozido. E agora? Como se resolve isso?! Também é simples!
Se você pesar o alimento ANTES de fazê-lo, você vai pesquisar no aplicativo, por exemplo, “100 g de peito de frango cru” e lançar. Se você pesar depois de pronto, você deve pesquisar “100 g de peito de frango grelhado” e lançar. Você vai observar que 100 g de peito de frango grelhado vai ter aproximadamente 50% a mais de proteínas do que ele cru e você já entendeu o porquê, ou pelo menos deveria ter entendido. Mas recapitulando, isto acontece porque pra obter 100 g de peito de frango grelhado, você teve que cortar 150 g de um peito de frango cru.
EXEMPLOS DE FONTES DE PROTEÍNAS E SEUS MACROS:
100 g Peito de frango cru: 0c + 2g + 21p = 102 kcal
100 g Sobrecoxa de frango crua: 0c + 18g + 18p = 234 kcal
100 g Patinho cru: 0,3c + 3,3g + 21p = 115 kcal
100 g Acem bovino cru: 1,4c + 5,5g + 19,4p = 132 kcal
100 g Picanha bovina crua: 0,6c + 8,6g + 20,2p = 160 kcal
100 g Lombo de porco cru: 0c + 11,1g + 20p = 179 kcal
100 g Pernil de porco cru: 0,7c + 11,1g + 20,1p = 183 kcal
100 g Filé de salmão cru: 0,8c + 9,7g + 19,3p = 167 kcal
100 g Atum cru: 0c + 0,9g + 25,5p = 109 kcal
100 g Tilápia crua: 0c + 2,3g + 18,1p = 93 kcal
100 g Soja: 10,7c + 22,3g + 39,9p = 427 kcal
100 g Grão de bico: 43,1c + 5,5g + 21p = 338 kcal
1 ovo médio: 0,8c + 5g + 6p = 74 kcal
1 clara: 0,2c + 0,1g + 3,6p = 17 kcal
1 gema: 0,6c + 4,9g + 2,4p = 58 kcal
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