Comer ovo todo dia é saudável!

Há quem ainda acredite que comer ovo todo dia faz mal. Mas será que isso é verdade? Durante algum tempo, o alimento foi alvo de polêmicas e banido do cardápio diário de quem se preocupa com a saúde. A boa notícia é que ele já foi absolvido da fama de vilão e virou o queridinho da cozinha!

O ovo conta com vários benefícios nutricionais e praticidade de uso. Mas algumas pessoas ainda têm dúvidas sobre como incluí-lo na alimentação. Qual é a quantidade ideal? Pode-se comer ovos diariamente? Qual é a melhor forma de preparo?

Este post veio para ajudar você a responder a todas essas perguntas. Continue a leitura e confira!

Pode comer ovo todos os dias?

Sim, você pode comer ovo todo dia. Ele é considerado um dos melhores alimentos do mundo, devido ao seu alto valor nutricional. O ovo é composto de proteínas bem aproveitadas pelo organismo, bem como de vitaminas, minerais e gorduras, incluindo o colesterol.

Quando falamos em colesterol, logo as pessoas se assustam, por sua relação com doenças cardiovasculares. Entretanto, ele é um componente que o nosso organismo sintetiza e que é necessário para manter o funcionamento das células, absorver vitamina D e produzir hormônios. Dessa maneira, o colesterol em si não é um vilão, mas sim o seu consumo em excesso.

Ovo aumenta o colesterol: mito ou verdade?

E então fica a pergunta: afinal, o ovo aumenta ou não o colesterol? A verdade é que o alimento contém uma substância chamada lecitina, que ajuda a reduzir o colesterol. Ou seja, ele já vem com um atenuante, por isso não eleva o colesterol sanguíneo, como acreditavam.

Assim, dentro de uma alimentação saudável e equilibrada, acompanhada por um nutricionista, é possível consumir ovos diariamente, o que oferece muitos benefícios para a saúde, como mostraremos no próximo tópico. Já a quantidade de ovos que se pode comer por dia varia de acordo com o restante do cardápio e as necessidades nutricionais de cada pessoa.

Por que comer ovo todo dia?

Os ovos são alimentos ricos em nutrientes que o nosso organismo precisa. Por esse motivo, incluí-los na alimentação diária traz muitos benefícios. Quer saber quais são eles? Então, continue lendo!

Proporciona saciedade

Por conta da sua quantidade de proteínas e gorduras boas, os ovos promovem saciedade. Isso significa que você demora a sentir fome depois que consome esse alimento. Dessa maneira, é um ótimo aliado no processo de emagrecimento, pois, consequentemente, ajuda a reduzir o número de calorias ingeridas.

Portanto, vale considerar incorporar mais os ovos nas suas receitas. Essa opção vai ajudar também na preparação, já que os ovos, em geral, têm um tempo de cozimento rápido. Tal aspecto é excelente para manter a dieta em dia.

Melhora o volume de massa muscular

O alto volume de massa muscular é importante não somente para quem quer ficar forte, mas para todos que desejam manter uma vida saudável e de qualidade.

Isso porque uma musculatura forte e resistente promove o condicionamento físico, protege os ossos e as articulações, melhora o equilíbrio e os movimentos, além de manter um bom gasto calórico, mesmo em repouso.

Como aumentar a massa muscular? Praticando atividades físicas de força e mantendo um cardápio repleto de alimentos ricos em proteína — nutriente fundamental na reparação e construção dos músculos —, como os ovos.

E atenção a esta dica: há quem pense que as proteínas do ovo se concentram apenas na clara, mas saiba que a gema também é rica nesse nutriente!

Combate o envelhecimento precoce

Os ovos são ricos em vitaminas e minerais antioxidantes, como vitaminas A e E, ácido fólico, zinco, magnésio e selênio. Essas substâncias diminuem a ação dos radicais livres, compostos responsáveis pelo envelhecimento precoce. Assim, consumir ovos diariamente ajuda a desacelerar o envelhecimento das células, prevenindo doenças.

Faz bem para o cérebro

A gema do ovo é fonte de colina, uma vitamina do complexo B que atua na produção do neurotransmissor acetilcolina. Dessa maneira, ajuda nas funções cerebrais, como memorização e cognição. Além disso, ela é fundamental no controle da frequência cardíaca, da atividade muscular e da respiração.

Como incluir ovos na minha dieta?

Os ovos podem ser incluídos na alimentação de várias maneiras, desde o café da manhã até o jantar. Quando consumidos logo no desjejum, ajudam na saciedade, fazendo com que você sinta menos fome ao longo do dia. Por isso, quando precisar reforçar essa refeição, não hesite em comer ovos.

Café da manhã

O café da manhã é a principal refeição do dia. E nada melhor do que começar o seu com um alimento cheio de nutrientes e benefícios, não é mesmo? Há diversas receitas com ovos que vão tornar sua dieta ainda melhor, como:

  • omelete;
  • wrap de ovos;
  • ovos pochê com abacate;
  • tapioca recheada com ovos mexidos.

Essas opções são incríveis e, como o ovo tem bastante proteína, vão te proporcionar muita saciedade. Assim, você consegue trabalhar a manhã toda com a disposição bem alta. Há ainda diversas outras opções que podem compor o seu cardápio semanal.

Almoço

Comer ovo no almoço também é uma ótima alternativa. Para quem gosta de peixe, é possível fazer uma receita rápida e deliciosa de ovos com sardinha. Aos que querem uma receita italiana, há a possibilidade de fazer um molho de ovos para acompanhar o nhoque.

Você também pode acrescentar ovos em saladas e sopas. Além disso, existe uma infinidade de receitas que têm esse alimento como ingrediente principal. Na hora de montar o seu almoço, lembre-se de que três ovos substituem um bife bovino, por exemplo.

A partir dessas dicas, você consegue fazer almoços práticos que vão trazer a sensação de saciedade. Esse cuidado vai ajudar a se manter na dieta, garantindo mais saúde e bem-estar para os seus dias.

Lanches

Para quem está com foco na dieta e com bastante organização, ter ideias pré-selecionadas para os lanches é bom, não é mesmo? E, acredite, você consegue colocar ovos nos seus lanches também.

Por exemplo, um ovo mexido com tomate é fácil e rápido de fazer, o que é importante para quem está com a rotina corrida. Um sanduíche quente com ovo também é uma boa opção para esse caso.

As famosas crepiocas são mais uma variação que podem fazer parte dos seus lanches. Elas permitem que você escolha o recheio da sua preferência, tornando essa refeição ainda mais prazerosa.

Janta

Por fim, é hora de encontrar algumas ideias que levam ovos para você jantar e manter a dieta em dia. Esse período é de grande risco, já que é possível bater o cansaço e a vontade de fazer pedidos no delivery, comprometendo o seu planejamento.

Mas não se preocupe, temos várias dicas de receitas que são rápidas e tão gostosas quanto os pedidos. Por exemplo, você pode fazer um ovo mollet no capricho para aproveitar sua refeição.

Ainda, é possível apostar em uma pizza de ovos, na qual eles vão servir como base e você pode escolher o recheio da sua preferência. Por fim, você consegue fazer também carne moída à moda árabe, que leva ovos e é bem rápida de preparar. Existem várias receitas para essas quatro refeições que vão ajudar a manter a disciplina na dieta.

Como preparar ovos de forma saudável?

O ovo é um alimento muito versátil, pois pode ser consumido a partir de diversas formas de preparo, além de ser ingrediente de várias receitas deliciosas.

Mas sabemos que uma alimentação equilibrada é imprescindível para ter mais saúde e bem-estar. Por isso, para comer ovo todo dia, é preciso prepará-lo de forma saudável.

A seguir, você encontrará dois modos de preparo e duas receitas práticas e saborosas à base de ovos. Confira!

Ovo pochê

O ovo pochê é um modo de preparo clássico, prático e elegante. Além de uma opção saudável para consumo diário, pois é feito em água quente, é uma ótima alternativa para a composição de cardápios, como entrada.

Para prepará-lo, basta quebrar o ovo em um recipiente — preservando a gema — e colocar o alimento em água quente. Com a ajuda de uma escumadeira, retire o ovo cozido antes de a água levantar fervura. Após alguns minutos, está pronto!

Confira a receita completa do ovo pochê, com todos os detalhes.

Ovo frito na água

O ovo frito, um dos queridinhos dos brasileiros, também pode ser preparado de maneira saudável. Basta substituir o óleo de cozinha por água!

Para esse processo, você vai precisar de uma frigideira antiaderente. Quebre o ovo com cuidado, para não desmanchar a gema quando a panela estiver bem quente, e tempere-o como desejar. Em seguida, acrescente uma colher de água. Tampe a frigideira, aguarde alguns minutos e seu ovo frito estará pronto.

Conheça outras opções e confira detalhes do preparo de ovos fritos na água.

Omelete com legumes

Omelete é um clássico do café da manhã ao redor do mundo. Além de estar presente na casa das pessoas, é a estrela do cardápio de hotéis e coadjuvante frequente em cenas de filmes e séries de TV.

O prato fica ainda mais nutritivo se combinado com os ingredientes certos, como tomate, cebola, queijo minas ou abobrinha. Está liberado usar a imaginação para agradar o paladar!

O preparo também é simples: bata os ovos em um prato e coloque a mistura em uma frigideira antiaderente. Para uma receita saudável, substitua o óleo de cozinha por um fio de azeite, óleo de coco ou um pouco de manteiga.

Além de acrescentar os ingredientes na frigideira, você pode utilizá-los como acompanhamento. Experimente assar uma fatia de queijo coalho para comer com a omelete. Fica uma delícia!

Conheça mais uma opção saborosa e nutritiva: a omelete verde orgânica.

Ovos servidos em anéis de pimentão ou cebola

Quando você tem um tempinho para cozinhar receitas mais incrementadas ou deseja inovar nos pratos preparados para você e sua família, uma boa opção é servir os ovos em anéis de cebola ou pimentão. A receita, além de supersaborosa, pode integrar os cardápios servidos em ocasiões especiais.

Basta cortar a cebola ou o pimentão em formatos de anel e fritar os ovos dentro deles, com um fio de azeite ou óleo de coco. Além desses alimentos, você pode utilizar qualquer legume que possa ser cortado em formato de anel sem se desfazer no processo de fritura. O importante é que o ovo seja frito na área interna do alimento.

Veja outra receita deliciosa com ovos e legumes: a omelete recheada com cogumelos e espinafre.

Seja para incrementar receitas ou para consumo diário, é fundamental escolher um fornecedor de confiança e garantir a qualidade dos ovos que você incluirá na sua alimentação. Isso porque tanto a genética quanto o armazenamento adequado influenciam para que o alimento chegue sempre fresco à mesa do consumidor. Vamos falar mais disso adiante.

Ovo é tudo igual? Qual é o melhor para consumo diário?

Embora algumas pessoas acreditem que sim, saiba que os ovos não são todos iguais. As características do alimento, principalmente nutricionais, dependem da alimentação, das condições de vida e da raça das aves. Por isso, é tão relevante saber a procedência dos ovos.

Componentes

Cada tipo de ovo pode apresentar componentes importantes um pouco diferentes de um para o outro. Por exemplo, o ovo caipira tem a gema com coloração mais alaranjada, porque as aves comem frutas e outros ingredientes naturais que dão mais cor.

Procedência

O melhor tipo de ovo para consumo é aquele com boa procedência, como os da Mantiqueira Brasil. A empresa já é consolidada no mercado há mais de 30 anos e ainda oferece uma grande diversidade em ovos, como a linha Happy Eggs®, com os tipos: Orgânico Caipira, Caipira, Caipira Azul, Ômega 3, entre outros — todos com benefícios que atendem a cada necessidade.

Não poder comer ovo todo dia faz parte dos mitos sobre os ovos. Agora, você já sabe que não somente pode, como deve incluir esse alimento em seu cardápio diário para obter todos os benefícios — sempre com o acompanhamento de um profissional da saúde. Com a Mantiqueira Brasil, escolha preparações mais saudáveis e variadas no dia a dia.

Quer saber qual café da manhã combina mais com você? Então, faça o nosso quiz agora mesmo e se divirta!

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