Interferência da alimentação na ansiedade

Ansiedade. Estou mais convencida, a cada texto de nutrição que leio, a cada hábito saudável que adquiro na alimentação da minha família que, realmente somos o que comemos. A propriedade dos alimentos vai muito além de nutrir as células, elas interferem em comportamento. Isso é sensacional, você pode mudar seu emocional se tiver uma alimentação correta. A novidade de hoje é para abordar um tema cada vez mais comum no mundo infantil, a ansiedade.  Na Coluna de Nutrição Infantil de hoje a nutricionista Mariana Duro dá orientações a respeito do consumo de carboidratos na medida certa para controlá-las.. Esperamos que gostem.


A ansiedade é um sintoma que pode estar diretamente associado à alimentação das crianças, adolescentes e adultos.

Os ansiosos precisam ter uma atenção com relação ao consumo dos carboidratos, pois uma alimentação restrita em carboidratos gera um estresse no organismo (pela restrição de energia), a qual deixa a pessoa mais ansiosa e com menor produção de serotonina (neurotransmissor que gera prazer e bem estar no nosso organismo).

Quando há a restrição de carboidratos, o nosso organismo precisa produzir energia, promovendo uma maior liberação de cortisol (hormônio do estresse), o qual é antagônico com a produção de serotonina.

Na hora de escolher o tipo de carboidrato dê sempre preferência aos integrais, pois além de regularem a produção de energia também possuem alta concentração de magnésio em sua composição. Este mineral, que também está presente em grande quantidade nos legumes e folhas verdes escuras (rúcula, couve, espinafre, agrião, por exemplo) e nos feijões, atua de forma direta na diminuição da ansiedade.

Além do magnésio, o triptofano é outro nutriente importante na regulação da ansiedade, pois é um percursor da serotonina. As suas fontes são banana, aveia, amêndoas e cacau, principalmente.

Costumo indicar para os meus pacientes ansiosos o consumo de 1 banana amassada com aveia e cacau em pó diariamente, acompanhada com 1 punhado de amêndoas sem sal.

Vale lembrar que a atividade física também é fundamental por ajudar na liberação dos hormônios e neurotransmissores que diminuem a ansiedade e estresse do nosso organismo.

Mariana Duro – Nutriçao Funcional, Esportiva e Fitoterapia.

Membro do Instituto Brasileiro de Nutrição Funcional, Pós-graduada em Nutrição Funcional e Fitoterapia Funcional e

Pós-graduanda em Nutrição Esportiva Funcional e faz parte do quadro de profissionais da Clínica Villa Vita (Lapa-SP).

Rua: Sales Júnior, 642 – Alto da Lapa – São Paulo/S.P

Tel. (11) 3832-1062/1063 Whats app (11) 9 4744-5642

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