{"id":3346,"date":"2025-01-02T18:29:36","date_gmt":"2025-01-02T21:29:36","guid":{"rendered":"https:\/\/blog.saocamilo-sp.br\/?p=3346"},"modified":"2025-01-02T18:29:38","modified_gmt":"2025-01-02T21:29:38","slug":"6-frutas-que-podem-turbinar-a-sua-hidratacao-no-verao","status":"publish","type":"post","link":"https:\/\/blog.saocamilo-sp.br\/index.php\/2025\/01\/02\/6-frutas-que-podem-turbinar-a-sua-hidratacao-no-verao\/","title":{"rendered":"6 frutas que podem turbinar a sua hidrata\u00e7\u00e3o no ver\u00e3o"},"content":{"rendered":"\n

As frutas<\/strong> <\/strong>podem ser grandes aliadas na hidrata\u00e7\u00e3o, ainda mais nos dias de calor<\/strong>. Muitas delas t\u00eam mais de 90% de \u00e1gua na sua composi\u00e7\u00e3o, al\u00e9m de nutrientes que beneficiam diferentes sistemas do corpo.<\/p>\n\n\n\n

\u201cAl\u00e9m de \u00e1gua, elas cont\u00e9m em sua composi\u00e7\u00e3o vitaminas<\/strong>, eletr\u00f3litos e compostos bioativos, ou antioxidantes, com fun\u00e7\u00f5es importantes para o organismo\u201d, diz Sandra Chemin, nutricionista e coordenadora do curso de Nutri\u00e7\u00e3o do Centro Universit\u00e1rio S\u00e3o Camilo<\/a>.<\/p>\n\n\n\n

Ent\u00e3o, que tal saber quais s\u00e3o as op\u00e7\u00f5es com maior potencial de hidrata\u00e7\u00e3o e como elas podem enriquecer sua rotina neste ver\u00e3o? Confira o nosso ranking:<\/p>\n\n\n\n

1. Mel\u00e3o<\/h3>\n\n\n\n

O mel\u00e3o<\/strong> tem entre 93% e 95% de \u00e1gua, segundo a Tabela de Composi\u00e7\u00e3o de Alimentos (TBCA). Tamb\u00e9m conta com vitaminas C, A e K, e grande quantidade de fibras, que previnem a pris\u00e3o de ventre.<\/p>\n\n\n\n

Al\u00e9m disso, a fruta oferece um alto teor de pot\u00e1ssio, mineral que desempenha fun\u00e7\u00f5es vitais no corpo, como ajudar a regular a contra\u00e7\u00e3o dos m\u00fasculos, inclusive o cora\u00e7\u00e3o; auxiliar na press\u00e3o arterial e no transporte de \u00e1gua para dentro das c\u00e9lulas. \u201cQuando diminui muito a \u00e1gua dentro das c\u00e9lulas, elas morrem e, por fim, a pessoa morre tamb\u00e9m\u201d, ressalta Sandra.<\/p>\n\n\n\n

2. Melancia<\/h3>\n\n\n\n

Famosa por sua refresc\u00e2ncia, a melancia ocupa o segundo lugar, com aproximadamente 92% de \u00e1gua.<\/p>\n\n\n\n

Al\u00e9m de hidratar, a fruta \u00e9 rica em licopeno, pigmento carotenoide que d\u00e1 a cor avermelhada ao tomate e \u00e0 goiaba, por exemplo, e que tem a\u00e7\u00e3o antioxidante, ajudando a impedir e reparar os danos \u00e0s c\u00e9lulas causados pelos radicais livres.<\/p>\n\n\n\n

Segundo Sandra, h\u00e1 evid\u00eancias de que o licopeno ajudaria a desacelerar met\u00e1stases, especialmente no c\u00e2ncer de pr\u00f3stata, e reduzir os riscos de certas doen\u00e7as cr\u00f4nicas.<\/p>\n\n\n\n

3. Morango<\/h3>\n\n\n\n

Pequeno, mas poderoso, o morango<\/strong> <\/strong>tem cerca de 90% de \u00e1gua em sua composi\u00e7\u00e3o. Tamb\u00e9m \u00e9 uma excelente fonte de vitamina C, contribuindo para a sa\u00fade da pele e o fortalecimento do sistema imunol\u00f3gico.<\/p>\n\n\n\n

Ele \u00e9 rico em fibras e tem quantidade consider\u00e1vel de f\u00f3sforo, que, juntamente com o c\u00e1lcio, atua na forma\u00e7\u00e3o e manuten\u00e7\u00e3o de ossos e dentes.<\/p>\n\n\n\n

O morango possui ainda antocianina, pigmento que lhe confere a cor avermelhada e que tem a\u00e7\u00e3o antioxidante, com benef\u00edcios para o sistema imunol\u00f3gico e atividade anticarcinog\u00eanica, conta Sandra.<\/p>\n\n\n\n

4. Laranja<\/h3>\n\n\n\n

Conhecida pelo alt\u00edssimo teor de vitamina C, a laranja<\/strong> tamb\u00e9m hidrata, especialmente a laranja-pera. Ela \u00e9 menor do que as demais laranjas, mas \u00e9 muito suculenta e possui entre 89% e 92% de \u00e1gua. Al\u00e9m disso, se destaca por uma grande quantidade de pot\u00e1ssio.<\/p>\n\n\n\n

A vitamina C, por sua vez, atua na produ\u00e7\u00e3o e manuten\u00e7\u00e3o do col\u00e1geno, participa do processo de cicatriza\u00e7\u00e3o e na forma\u00e7\u00e3o da serotonina, neurotransmissor que regula o humor.<\/p>\n\n\n\n

Para aproveitar esses benef\u00edcios, o ideal \u00e9 consumi-la in natura,<\/em> comendo a fruta em vez de ingerir o suco.<\/p>\n\n\n\n

5. Mam\u00e3o papaia<\/h3>\n\n\n\n

Com 87% a 90% de \u00e1gua em sua composi\u00e7\u00e3o, o <\/strong>mam\u00e3o<\/strong> papaia \u00e9 uma excelente fonte de c\u00e1lcio, betacarotenos e vitamina C.<\/p>\n\n\n\n

No corpo, os betacarotenos se transformam em vitamina A. Esta, por sua vez, \u201c\u00e9 importante para o crescimento, a vis\u00e3o e no processo da reprodu\u00e7\u00e3o\u201d, diz Sandra.<\/p>\n\n\n\n

Al\u00e9m disso, o mam\u00e3o \u00e9 rico em fibras insol\u00faveis, que ajudam a dar volume \u00e0s fezes e estimulam os movimentos do intestino, aliviando a constipa\u00e7\u00e3o. A fruta tamb\u00e9m possui enzimas como a papa\u00edna, apontada em estudos como cicatrizante e anti-inflamat\u00f3ria.<\/p>\n\n\n\n

6. Abacaxi<\/h3>\n\n\n\n

O abacaxi<\/strong> <\/strong>n\u00e3o podia faltar nesta lista. Ele tem entre 87% e 90% de \u00e1gua, al\u00e9m de c\u00e1lcio e vitaminas A e B.<\/p>\n\n\n\n

O alimento conta ainda com um composto que chama a aten\u00e7\u00e3o: a bromelina. Essa enzima tem propriedades anti-inflamat\u00f3rias e auxilia muito na digest\u00e3o.<\/p>\n\n\n\n

Mas \u00e9 preciso n\u00e3o exagerar, j\u00e1 que a fruta tamb\u00e9m tem um alto grau de acidez. \u201cSe voc\u00ea est\u00e1 com problema de digest\u00e3o e come abacaxi, ele pode interferir como um agressor da mucosa g\u00e1strica\u201d, avisa a nutricionista.<\/p>\n\n\n\n

A \u00e1gua de coco<\/strong> \u00e9 amplamente reconhecida por seu excelente poder de hidrata\u00e7\u00e3o. Tamb\u00e9m \u00e9 uma grande aliada gra\u00e7as \u00e0 presen\u00e7a de eletr\u00f3litos como pot\u00e1ssio e s\u00f3dio, que auxiliam na manuten\u00e7\u00e3o do equil\u00edbrio h\u00eddrico do corpo.<\/p>\n\n\n\n

Mas seu consumo deve ser moderado, especialmente por pessoas com <\/strong>diabetes<\/strong>, pois ela cont\u00e9m a\u00e7\u00facares naturais que, em excesso, podem afetar negativamente os n\u00edveis de glicose no sangue.<\/p>\n\n\n\n

Alertas<\/h3>\n\n\n\n

Sozinhas, as frutas n\u00e3o s\u00e3o capazes de suprir a grande quantidade de \u00e1gua de que o corpo necessita diariamente. A ingest\u00e3o de \u00e1gua continua sendo fundamental. \u201cEla \u00e9 o melhor hidratante\u201d, ressalta Sandra.<\/p>\n\n\n\n

Al\u00e9m disso, esses alimentos possuem frutose, um tipo de a\u00e7\u00facar que em grande quantidade pode impactar a sa\u00fade de forma negativa. Assim, a orienta\u00e7\u00e3o \u00e9 evitar excessos.<\/p>\n\n\n\n

Leia tamb\u00e9m:<\/strong>

Bem-vindo, Ver\u00e3o! Celebrando o Primeiro Dia da Esta\u00e7\u00e3o com Cuidados<\/a><\/a><\/p>\n\n\n\n

Dia Nacional da Sa\u00fade e Nutri\u00e7\u00e3o: 10 dicas para uma alimenta\u00e7\u00e3o saud\u00e1vel<\/a><\/a><\/p>\n\n\n\n

Mestrado em Nutri\u00e7\u00e3o da S\u00e3o Camilo: oportunidade para diversas carreiras<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Profa. Sandra Chemin, coordenadora do curso de Nutri\u00e7\u00e3o da S\u00e3o Camilo, explica os benef\u00edcios dessas frutas para sua sa\u00fade e bem-estar nos dias de calor.<\/p>\n","protected":false},"author":11,"featured_media":3355,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"cybocfi_hide_featured_image":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-3346","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cursos"],"yoast_head":"\n6 frutas que podem turbinar a sua hidrata\u00e7\u00e3o no ver\u00e3o - Blog S\u00e3o Camilo<\/title>\n<meta name=\"description\" content=\"Profa. 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