{"id":10497,"date":"2016-02-29T19:41:11","date_gmt":"2016-02-29T19:41:11","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=10497"},"modified":"2020-11-10T10:48:09","modified_gmt":"2020-11-10T10:48:09","slug":"la-pyramide-du-metabolisme","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/a-piramide-do-metabolismo\/","title":{"rendered":"La pyramide du m\u00e9tabolisme"},"content":{"rendered":"<h1>Os quatro factores com maior influ\u00eancia no teu metabolismo<\/h1>\n<p>De certeza que j\u00e1 ouviste a palavra metabolismo, provavelmente demasiadas vezes, mas ser\u00e1 que sabes em que consiste?<\/p>\n<p>N\u00e3o precisas de uma licenciatura em bioqu\u00edmica ou nutri\u00e7\u00e3o, mas ao conheceres os quatro factores com maior impacto no metabolismo, podes utilizar isso a teu favor.<\/p>\n<p><span style=\"text-decoration: underline;\">Mas primeiro que tudo, \u00e9 importante saber, o que \u00e9 uma caloria?<\/span><\/p>\n<p>Caloria \u00e9 uma unidade de medida, mais precisamente, \u00e9 a quantidade de calor necess\u00e1rio para elevar 1 grama de \u00e1gua, 1\u00ba C.<\/p>\n<p>Todas as pessoas t\u00eam uma necessidade cal\u00f3rica diferente, n\u00e3o existindo por isso uma medida global.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/piramide_metabolismo10.png\" rel=\"attachment wp-att-10498\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-10498 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/piramide_metabolismo10.png\" alt=\"metabolismo\" width=\"959\" height=\"485\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/piramide_metabolismo10.png 959w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/piramide_metabolismo10-300x152.png 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/piramide_metabolismo10-768x388.png 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/piramide_metabolismo10-18x9.png 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/piramide_metabolismo10-610x308.png 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/piramide_metabolismo10-600x303.png 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/piramide_metabolismo10-20x10.png 20w\" sizes=\"(max-width: 959px) 100vw, 959px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><strong>Pir\u00e2mide do metabolismo<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">A pir\u00e2mide \u00e9 composta por:<\/span><\/p>\n<ul>\n<li>BMR &#8211; Taxa metab\u00f3lica basal<\/li>\n<li>NEAT (+NEPA) &#8211; Termog\u00e9nese da actividade sem exerc\u00edcio<\/li>\n<li>TEA &#8211; Efeito t\u00e9rmico da actividade f\u00edsica<\/li>\n<li>TEF &#8211; Efeito t\u00e9rmico dos alimentos<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Taxa metab\u00f3lica basal &#8211; BMR<\/strong><\/h2>\n<p>A BMR (Basal Metabolic Rate) \u00e9 o n\u00famero de calorias que um indiv\u00edduo queima diariamente em descanso, apenas o suficiente para respirar, raciocinar e sobreviver.<\/p>\n<p><span style=\"text-decoration: underline;\">Se tivermos de dar um peso a este factor da pir\u00e2mide, \u00e9 cerca de 60% do nosso disp\u00eandio cal\u00f3rico di\u00e1rio.<\/span><\/p>\n<p>Este valor est\u00e1 directamente associado ao peso corporal, composi\u00e7\u00e3o corporal, g\u00e9nero, idade e gen\u00e9tica.<\/p>\n<p>Inevitavelmente, de um modo geral, um corpo maior possui uma BMR maior.<\/p>\n<p>Genericamente, este \u00e9 o motivo pelo qual as mulheres t\u00eam uma necessidade cal\u00f3rica menor que os homens.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-10510 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo4-scaled.jpg\" alt=\"metabolismo\" width=\"1320\" height=\"880\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo4-scaled.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo4-scaled-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo4-scaled-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo4-scaled-1300x867.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo4-scaled-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo4-scaled-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo4-scaled-610x407.jpg 610w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>Termog\u00e9nese da actividade sem exerc\u00edcio &#8211; NEAT<\/strong><\/h2>\n<p>O NEAT (Non-Exercise Activity Expenditure) \u00e9 o n\u00famero de calorias queimadas para nos mantermos est\u00e1veis, seja a teclar no Facebook, seja a realizar outras actividades que n\u00e3o estejam directamente relacionadas com exerc\u00edcio f\u00edsico.<\/p>\n<p>Se incluirmos nesta categoria o NEPA (Non effort physical activity), \u00e9 poss\u00edvel considerar-se actividades como passear o c\u00e3o, arrumar a casa, etc.<\/p>\n<p>De salientar que isto \u00e9 altamente vari\u00e1vel, tanto de dia para dia, como de pessoa para pessoa.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-10508\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo3-1024x682.jpg\" alt=\"metabolismo3\" width=\"620\" height=\"413\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo3-1024x682.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo3-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo3-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo3-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo3-600x400.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo3-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo3-610x407.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo3.jpg 1280w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>Efeito t\u00e9rmico da actividade f\u00edsica &#8211; TEA<\/strong><\/h2>\n<p>O TEA (Termogenic Effect of Activity) \u00e9 o n\u00famero de calorias queimadas durante o exerc\u00edcio.<\/p>\n<p>Normalmente, e tendo por base o nosso caso, s\u00e3o calorias perdidas durante sess\u00f5es de treino cardiovascular ou treino com pesos.<\/p>\n<p>A quantidade de energia despendida no TEA est\u00e1 claramente dependente da dura\u00e7\u00e3o e intensidade do treino.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-10509\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo-1-1024x682.jpg\" alt=\"metabolismo\" width=\"620\" height=\"413\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo-1-1024x682.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo-1-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo-1-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo-1-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo-1-610x407.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo-1-600x400.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo-1-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/02\/metabolismo-1.jpg 1280w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>Efeito t\u00e9rmico dos alimentos &#8211; TEF<\/strong><\/h2>\n<p>Para alguns poder\u00e1 ser uma surpresa, mas sim, tamb\u00e9m queimamos calorias enquanto comemos.<\/p>\n<p>A digest\u00e3o \u00e9 um processo metab\u00f3lico activo.<\/p>\n<p>Quem nunca sentiu calores, ou suores, ap\u00f3s uma refei\u00e7\u00e3o grande?\u00a0Principalmente ap\u00f3s grandes quantidades de prote\u00edna.<\/p>\n<p><span style=\"text-decoration: underline;\">Este factor de TEF (Termogenic Effect of Food) representa cerca de 5-10% do nosso disp\u00eandio cal\u00f3rico di\u00e1rio.<\/span><\/p>\n<p>Encontras mais algumas informa\u00e7\u00f5es sobre este fen\u00f3meno <a href=\"https:\/\/www.facebook.com\/621079038001518\/photos\/a.721235237985897.1073741832.621079038001518\/845679245541495\/?type=3&amp;theater\" target=\"_blank\" rel=\"noopener noreferrer\">aqui<\/a>.<\/p>\n<p>Face ao exposto, vamos agora considerar todas as vari\u00e1veis.<\/p>\n<h2 style=\"text-align: center;\"><strong>Energia consumida = BMR + NEAT + TEA + TEF<\/strong><\/h2>\n<p>H\u00e1 pessoas que tendem a minimizar as contas, com a teoria de que a lei da termodin\u00e2mica \u00e9 simples, basta subtrair apenas as calorias ingeridas pelas calorias gastas.<\/p>\n<p>Como \u00e9 poss\u00edvel constatar, prever os nossos gastos cal\u00f3ricos \u00e9 um processo mais complexo do que aquele que, muitas vezes, nos fazem querer.<\/p>\n<p style=\"text-align: left;\"><strong>Porque difere o metabolismo basal entre indiv\u00edduos?<\/strong><\/p>\n<p>Cada pessoa queima um certo n\u00famero de calorias por dia, sendo este valor constitu\u00eddo pela taxa metab\u00f3lica basal (BMR), efeito t\u00e9rmico da actividade f\u00edsica (TEA), termog\u00e9nese da actividade sem exerc\u00edcio (NEAT) e efeito t\u00e9rmico dos alimentos (TEF).<\/p>\n<p>Como tal, n\u00e3o faz sentido tentarem encontrar a f\u00f3rmula perfeita, nem a calculadora m\u00e1gica, para encontrarem o vosso n\u00famero de calorias de manuten\u00e7\u00e3o necess\u00e1rias.<\/p>\n<p>A forma mais eficiente de o fazer passa por monitorizar, o melhor poss\u00edvel, o vosso NEAT, TEA e BMR estimado, e al\u00e9m disso, o vosso total cal\u00f3rico, de forma a encontrarem aproximadamente as vossas calorias de manuten\u00e7\u00e3o.<\/p>\n<p>Para mais facilmente entenderem a diferen\u00e7a imensur\u00e1vel, uma pessoa com um trabalho extremamente activo, pode queimar at\u00e9 500 calorias a mais por dia, em rela\u00e7\u00e3o a uma pessoa com um trabalho sedent\u00e1rio.<\/p>\n<h2 style=\"text-align: center;\"><strong>E agora, o que fazer com esta informa\u00e7\u00e3o?<\/strong><\/h2>\n<p>Basicamente, ao entenderem como funciona o vosso corpo, podem monitorizar com mais detalhe o que acontece diariamente.<\/p>\n<p><span style=\"text-decoration: underline;\">Normalmente, as pessoas que prestam mais aten\u00e7\u00e3o a estes pormenores, s\u00e3o pessoas em fase de perda de gordura.<\/span><\/p>\n<p>Para essas pessoas, ficam aqui algumas dicas que podem ser \u00fateis.<\/p>\n<ul>\n<li><strong>O BMR vai descer inevitavelmente.<\/strong><br \/>\n\u00c9 a forma que o corpo tem de se defender da restri\u00e7\u00e3o cal\u00f3rica.<\/li>\n<\/ul>\n<ul>\n<li><strong>O NEAT vai tendencialmente diminuir, devido \u00e0 restri\u00e7\u00e3o cal\u00f3rica e ao cansa\u00e7o extra, sendo normal descansar mais.<\/strong><br \/>\nAqui a proposta \u00e9 levantar o m\u00e1ximo de vezes poss\u00edvel, consumindo o maior n\u00famero de calorias, que n\u00e3o criam fadiga \u00e0 que j\u00e1 existe do TEA.<\/li>\n<\/ul>\n<ul>\n<li><strong>Tendencialmente, as pessoas apostam no aumento do d\u00e9fice cal\u00f3rico atrav\u00e9s do aumento do TEA sob a forma de exerc\u00edcio cardiovascular, ou exerc\u00edcio\/circuitos metab\u00f3licos.<\/strong><br \/>\nPode ser uma m\u00e1 ideia, tendo em conta que se n\u00e3o existir monitoriza\u00e7\u00e3o e gest\u00e3o da fadiga, a tend\u00eancia pode ser baixar o BMR e o NEAT.<\/li>\n<\/ul>\n<ul>\n<li><strong>Para garantir o TEF mais eficiente, apostar sempre em bastante prote\u00edna.<\/strong><br \/>\nAl\u00e9m de ser important\u00edssima para manuten\u00e7\u00e3o de massa muscular nesta fase, contribui com valores mais altos de TEF.<\/li>\n<\/ul>\n<p>[toggle title=&#8221;Bibliografia&#8221; state=&#8221;close&#8221; ]<a href=\"http:\/\/www.precisionnutrition.com\/all-about-energy-balance\" target=\"_blank\" rel=\"noopener noreferrer\">Balan\u00e7o energ\u00e9tico<\/a><\/p>\n<p><a href=\"http:\/\/www.precisionnutrition.com\/metabolic-damage\" target=\"_blank\" rel=\"noopener noreferrer\">Metabolismo<\/a>[\/toggle]<br \/>\n<strong>Artigo escrito pela Team Sik Nutrition<\/strong><\/p>\n<p>[author image=&#8221;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/logo-sik.jpg&#8221; ]A Team Sik Nutrition, \u00e9 um grupo recente de pessoas apaixonadas pelo mundo do Fitness. O foco da Team \u00e9 guiar, educar e motivar os interessados em atingir os seus objectivos quer de sa\u00fade, quer de condi\u00e7\u00e3o f\u00edsica\/performance. Toda esta partilha \u00e9 baseada em factos cient\u00edficos e experi\u00eancia dos integrantes da Team.<\/p>\n<p>O CEO da Team Sik Nutrition, \u00e9 o Jo\u00e3o Gon\u00e7alves. Powerlifter amador, apaixonado pelo Fitness e pela escrita de artigos.<\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/Team-SikNutrition-621079038001518\" target=\"_blank\" rel=\"noopener noreferrer\">Facebook Team Sik Nutrition<\/a><\/strong><\/p>\n<p><strong><a href=\"http:\/\/www.teamsiknutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Website Team Sik Nutrition<\/a><\/strong><\/p>\n<p>[\/author]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Os quatro factores com maior influ\u00eancia no teu metabolismo De certeza que j\u00e1 ouviste a palavra metabolismo, provavelmente demasiadas vezes, mas ser\u00e1 que sabes em [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":10511,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Como acelerar o metabolismo: 4 factores essenciais","_seopress_titles_desc":"Aprende a acelerar o teu metabolismo com dicas sobre metabolismo basal e actividade. 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