{"id":3900,"date":"2025-01-14T21:28:54","date_gmt":"2025-01-14T20:28:54","guid":{"rendered":"https:\/\/www.benefeat.pt\/?p=3900"},"modified":"2025-01-14T21:43:24","modified_gmt":"2025-01-14T20:43:24","slug":"regresso-as-rotinas-com-4-lanches-saudaveis","status":"publish","type":"post","link":"https:\/\/www.benefeat.pt\/pt\/regresso-as-rotinas-com-4-lanches-saudaveis\/","title":{"rendered":"Regresso \u00e0s rotinas com 4 lanches saud\u00e1veis"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"3900\" class=\"elementor elementor-3900\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-848d861 e-flex e-con-boxed e-con e-parent\" data-id=\"848d861\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ad7c21c elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"ad7c21c\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Regresso \u00e0s rotinas com 4 lanches saud\u00e1veis<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cadc61c elementor-widget elementor-widget-post-info\" data-id=\"cadc61c\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1320ca8 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-calendar\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M12 192h424c6.6 0 12 5.4 12 12v260c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V204c0-6.6 5.4-12 12-12zm436-44v-36c0-26.5-21.5-48-48-48h-48V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H160V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H48C21.5 64 0 85.5 0 112v36c0 6.6 5.4 12 12 12h424c6.6 0 12-5.4 12-12z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>14\/01\/2025<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-dde5bde elementor-inline-item\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.instagram.com\/nutree.me\/\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-instagram\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.1 141c-63.6 0-114.9 51.3-114.9 114.9s51.3 114.9 114.9 114.9S339 319.5 339 255.9 287.7 141 224.1 141zm0 189.6c-41.1 0-74.7-33.5-74.7-74.7s33.5-74.7 74.7-74.7 74.7 33.5 74.7 74.7-33.6 74.7-74.7 74.7zm146.4-194.3c0 14.9-12 26.8-26.8 26.8-14.9 0-26.8-12-26.8-26.8s12-26.8 26.8-26.8 26.8 12 26.8 26.8zm76.1 27.2c-1.7-35.9-9.9-67.7-36.2-93.9-26.2-26.2-58-34.4-93.9-36.2-37-2.1-147.9-2.1-184.9 0-35.8 1.7-67.6 9.9-93.9 36.1s-34.4 58-36.2 93.9c-2.1 37-2.1 147.9 0 184.9 1.7 35.9 9.9 67.7 36.2 93.9s58 34.4 93.9 36.2c37 2.1 147.9 2.1 184.9 0 35.9-1.7 67.7-9.9 93.9-36.2 26.2-26.2 34.4-58 36.2-93.9 2.1-37 2.1-147.8 0-184.8zM398.8 388c-7.8 19.6-22.9 34.7-42.6 42.6-29.5 11.7-99.5 9-132.1 9s-102.7 2.6-132.1-9c-19.6-7.8-34.7-22.9-42.6-42.6-11.7-29.5-9-99.5-9-132.1s-2.6-102.7 9-132.1c7.8-19.6 22.9-34.7 42.6-42.6 29.5-11.7 99.5-9 132.1-9s102.7-2.6 132.1 9c19.6 7.8 34.7 22.9 42.6 42.6 11.7 29.5 9 99.5 9 132.1s2.7 102.7-9 132.1z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-custom\">\n\t\t\t\t\t\t\t\t\t\tby Nutree\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4ece5af e-flex e-con-boxed e-con e-parent\" data-id=\"4ece5af\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-314434f elementor-widget elementor-widget-text-editor\" data-id=\"314434f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>J\u00e1 passaram as \u00e9pocas festivas e agora \u00e9 altura de regressar \u00e0s rotinas e aos bons h\u00e1bitos que devem estar presentes durante todo o ano. Para al\u00e9m da pr\u00e1tica de exerc\u00edcio f\u00edsico, \u00e9 tamb\u00e9m <b>importante manter h\u00e1bitos alimentares saud\u00e1veis e equilibrados<\/b>, especialmente ap\u00f3s um per\u00edodo de excessos. Pode ser dif\u00edcil no come\u00e7o, mas com pequenos passos e consist\u00eancia, \u00e9 poss\u00edvel criar e manter um estilo de vida equilibrado.<\/p><p>Uma boa alimenta\u00e7\u00e3o traz muitos benef\u00edcios para o corpo e a mente. Quando adotamos uma dieta equilibrada, a nossa sa\u00fade melhora de diversas formas, tanto a curto quanto a longo prazo. <b>Para termos bons h\u00e1bitos alimentares devemos investir numa alimenta\u00e7\u00e3o variada<\/b>, rica em nutrientes, onde devemos sempre ter em conta ingredientes ricos em prote\u00edna, em gorduras boas, fibra e nutrientes. A hidrata\u00e7\u00e3o \u00e9 essencial: n\u00e3o te esque\u00e7as de manter sempre por perto a tua garrafa de \u00e1gua.<\/p><p><!-- \/wp:paragraph --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3c96164 e-flex e-con-boxed e-con e-parent\" data-id=\"3c96164\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3a97a64 elementor-widget elementor-widget-image\" data-id=\"3a97a64\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1920\" height=\"1840\" src=\"https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/01\/IMG_8030-scaled-e1736885835847.webp\" class=\"attachment-full size-full wp-image-3949\" alt=\"\" srcset=\"https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/01\/IMG_8030-scaled-e1736885835847.webp 1920w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/01\/IMG_8030-scaled-e1736885835847-300x288.webp 300w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/01\/IMG_8030-scaled-e1736885835847-1024x981.webp 1024w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/01\/IMG_8030-scaled-e1736885835847-768x736.webp 768w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/01\/IMG_8030-scaled-e1736885835847-1536x1472.webp 1536w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/01\/IMG_8030-scaled-e1736885835847-13x12.webp 13w, https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/01\/IMG_8030-scaled-e1736885835847-600x575.webp 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b594d46 e-flex e-con-boxed e-con e-parent\" data-id=\"b594d46\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e71d3f1 elementor-widget elementor-widget-text-editor\" data-id=\"e71d3f1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0Para te ajudar, sugiro que fa\u00e7as um planeamento daquilo que ser\u00e3o as tuas refei\u00e7\u00f5es, para que possas controlar tudo o que colocas no teu corpo e n\u00e3o caias nas tenta\u00e7\u00f5es que v\u00e3o surgindo. Assim evitas aqueles momentos em que te apetece atacar tudo o que v\u00eas \u00e0 frente e normalmente tendes a exagerar. <b>O segredo est\u00e1 mesmo na organiza\u00e7\u00e3o e na escolha dos melhores produtos para uma vida mais saud\u00e1vel.<\/b><\/p><p>Hoje trazemos-te algumas sugest\u00f5es de lanches que podes implementar na tua rotina di\u00e1ria, de modo a que no momento das refei\u00e7\u00f5es principais comas nas quantidades certas. Quando te alimentas bem, o teu corpo agradece porque tem mais energia e a tua disposi\u00e7\u00e3o tamb\u00e9m \u00e9 outra.<\/p><p>Estas op\u00e7\u00f5es funcionam perfeitamente para pequeno-almo\u00e7o, lanche da tarde ou at\u00e9 refei\u00e7\u00e3o pr\u00e9 treino:<\/p><p><strong>Op\u00e7\u00e3o 1:<\/strong> churro Benefeat de morango e am\u00eandoa com uma pe\u00e7a de fruta<br \/><strong>Op\u00e7\u00e3o 2:<\/strong> barra Benefeat de coco e banana com iogurte natural de soja e sementes de c\u00e2nhamo<br \/><strong>Op\u00e7\u00e3o 3:<\/strong>\u00a0barra Benefeat de amendoim com um cappuccino de bebida de soja e caf\u00e9<br \/><strong>Op\u00e7\u00e3o 4:\u00a0<\/strong>churro Benefeat de cacau e avel\u00e3\u00a0com um sumo natural de anan\u00e1s, espinafres e hortel\u00e3<\/p><p><!-- \/wp:paragraph --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9b0bde0 e-flex e-con-boxed e-con e-parent\" data-id=\"9b0bde0\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-98b0a78 elementor-widget elementor-widget-gallery\" data-id=\"98b0a78\" data-element_type=\"widget\" data-settings=\"{&quot;gallery_layout&quot;:&quot;masonry&quot;,&quot;columns_mobile&quot;:2,&quot;gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:15,&quot;sizes&quot;:[]},&quot;gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:5,&quot;sizes&quot;:[]},&quot;lazyload&quot;:&quot;yes&quot;,&quot;columns&quot;:4,&quot;columns_tablet&quot;:2,&quot;gap_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;gap_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;gap_tablet_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;gap_mobile_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;content_hover_animation&quot;:&quot;fade-in&quot;}\" data-widget_type=\"gallery.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-gallery__container\">\n\t\t\t\t\t\t\t<div class=\"e-gallery-item elementor-gallery-item elementor-animated-content\">\n\t\t\t\t\t<div class=\"e-gallery-image elementor-gallery-item__image\" data-thumbnail=\"https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/01\/IMG_7996-scaled-e1736884567236.webp\" data-width=\"1835\" data-height=\"2560\" aria-label=\"\" role=\"img\" ><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"e-gallery-item elementor-gallery-item elementor-animated-content\">\n\t\t\t\t\t<div class=\"e-gallery-image elementor-gallery-item__image\" data-thumbnail=\"https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/01\/IMG_8009-scaled-e1736884617257.webp\" data-width=\"1835\" data-height=\"2560\" aria-label=\"\" role=\"img\" ><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"e-gallery-item elementor-gallery-item elementor-animated-content\">\n\t\t\t\t\t<div class=\"e-gallery-image elementor-gallery-item__image\" data-thumbnail=\"https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/01\/IMG_8034-scaled-e1736884594992.webp\" data-width=\"1835\" data-height=\"2560\" aria-label=\"\" role=\"img\" ><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"e-gallery-item elementor-gallery-item elementor-animated-content\">\n\t\t\t\t\t<div class=\"e-gallery-image elementor-gallery-item__image\" data-thumbnail=\"https:\/\/www.benefeat.pt\/wp-content\/uploads\/2025\/01\/IMG_8018-scaled-e1736884928790.webp\" data-width=\"1835\" data-height=\"2560\" aria-label=\"\" role=\"img\" ><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-bceb754 e-flex e-con-boxed e-con e-parent\" data-id=\"bceb754\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7784f31 elementor-widget elementor-widget-text-editor\" data-id=\"7784f31\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Em qualquer uma destas op\u00e7\u00f5es garantes um lanche equilibrado, saciante e saud\u00e1vel. Comer entre as refei\u00e7\u00f5es principais \u00e9 essencial para te manteres forte e nutrido.<\/p><p>Resumindo, ao adotar h\u00e1bitos alimentares saud\u00e1veis, consegues atingir uma s\u00e9rie de benef\u00edcios que v\u00e3o desde o aumento da energia e da sa\u00fade f\u00edsica at\u00e9 \u00e0 melhoria do humor e da tua produtividade di\u00e1ria. <b>Ao investir na alimenta\u00e7\u00e3o, est\u00e1s a apostar na tua sa\u00fade, qualidade de vida e longevidade.<\/b><\/p><p>N\u00e3o esperes por amanh\u00e3, o novo ano j\u00e1 come\u00e7ou e chegou a altura de cuidares de ti! N\u00f3s estamos aqui para te ajudar.<\/p><p><!-- \/wp:paragraph --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>J\u00e1 passaram as \u00e9pocas festivas e agora \u00e9 altura de regressar \u00e0s rotinas e aos bons h\u00e1bitos que devem estar presentes durante todo o ano. Para al\u00e9m da pr\u00e1tica de exerc\u00edcio f\u00edsico, \u00e9 tamb\u00e9m importante manter h\u00e1bitos alimentares saud\u00e1veis e equilibrados, especialmente ap\u00f3s um per\u00edodo de excessos. Pode ser dif\u00edcil no come\u00e7o, mas com pequenos [&hellip;]<\/p>","protected":false},"author":18,"featured_media":3949,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3900","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/posts\/3900","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/users\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/comments?post=3900"}],"version-history":[{"count":25,"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/posts\/3900\/revisions"}],"predecessor-version":[{"id":3980,"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/posts\/3900\/revisions\/3980"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/media\/3949"}],"wp:attachment":[{"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/media?parent=3900"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/categories?post=3900"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.benefeat.pt\/pt\/wp-json\/wp\/v2\/tags?post=3900"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}