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10 Dicas para Manter a Alimentação Saudável sem Extrapolar o Orçamento

Para fortalecer seus músculos e perder gorduras, você precisa, antes de mais nada, de alimentos saudáveis. Proteínas para construir e manter a massa muscular. Carboidratos para reposição de energia. Frutas e legumes para ingestão de vitaminas, minerais e fibras. A água para a hidratação e recuperação. E gorduras saudáveis para ajudar a na perde de gordurinhas indesejadas. Contudo, infelizmente, o aumento dos preços dos alimentos torna difícil uma alimentação totalmente saudável. Seu salário muito provavelmente não sobe tão rápido quanto o preço dos itens no supermercado ou na feira. Numa hipótese ainda pior você pode ser um estudante que, sem renda, encontra muitas dificuldades para manter a dieta. 

Tendo isso em vista, elaborei 10 dicas para te ajudar a se alimentar de forma saudável sem precisar extrapolar o seu orçamento. Veja:

1. Compre proteínas baratas
Você precisa  de 1g/quilo de peso corporal por dia para construir e manter sua massa muscular. Comer proteínas nas refeições, também ajuda a perder gordura, pois ela tem um maior efeito termogênico que outros alimentos. Deixe os filés de salmão para ocasiões especiais e invista em ovos, leite, atum, peito de frango, queijo cottage, etc.

2. Compre à granel
Alimentos como macarrão, arroz e aveia são fáceis de amazenar. Se eles estiverem em promoção, melhor ainda. Alguns estabelecimentos de venda dão descontos de decorrência da quantidade a ser comprada. Faça um estoque para 3, ou 4 meses. Você ganha na quantidade e economiza no valor.

3. Compre frutas, verduras e legumes da época
Alimentos cultivados no tempo certo são mais saborosos e mais baratos.

4.Compre alimentos calóricos de baixo custo
Leite batata, arroz, massas e aveia são alimentos baratos, saudáveis e fáceis de estocar e ainda, ótimos para reposição de energia pós treino ou auxiliar em dietas de ganho de peso.

5.  Aproveite as promoções de carnes.
Quanto mais próxima a data de validade do produto embalado, mais barato ele fica. Compre vários quilos e armazene congelados no seu freezer.

6. Compre de agricultores locais.
Ou mercado de agricultores. Nem sempre você vai encontrar o sua fruta ou legume favorito com um preço atrativo. Mas a grande maioria dos alimentos comercializados por agricultores locais são mais baratos, se levados em grandes quantidades. Fora isso, você ainda tem um alimento de melhor qualidade, livre de agrotóxicos.

7.  Concentre suas compras em um único lugar
Tempo é dinheiro e combustível é caro. Pare de fazer compras em lugares diferentes. Faça uma pesquisa e encontre um ou dois lugares que você consiga obter um preço melhor e encontre a maior parte das coisas que você precisa.

8. Evite comer fora de casa
Prepare a sua própria comida e tenha o controle total sobre os ingredientes utilizados, bem como sobre o valor gasto em cada refeição. Comer em casa é sempre mais barato que comer fora. Invista em embalagens para transportar comidas preparadas em casa e alimente-se, sempre, antes de sair para algum evento. E não esqueça que preparando sua comida em casa, você sempre poderá aproveitar as sobras para preparar um novo prato.

9. Segure o impulso na hora da compra
A melhor maneira de evitar comprar por impulso é preparar-se antes de fazer as compras. Faça uma lista e cumpra-a. Planeje suas refeições com antecedência, incluindo o tamanho das porções. Lista todos os alimentos que você precisa para 1 ou 2 semanas. Lembre-se de se alimentar antes de ir fazer compras, isso evita que você compre o que não está na lista porque você está com fome.

10. Faça cartões de fidelidade
Muitos supermercados oferecem hoje o cartão do cliente, cuja vendas somente podem ser realizadas por seus titulares. Alguns cartões oferecem descontos, outros saldo de retorno para a próxima compra ou acúmulo de pontos que revertem-se em descontos sobre determinados produtos.

265 thoughts on “10 Dicas para Manter a Alimentação Saudável sem Extrapolar o Orçamento”

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  17. ACWA made the technique to reduce the biological oxygen demand (BOD) load by far more than 90 percent,
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  19. SEE TO IT YOU WAIT Two DAYS I didnt wait 48 hours and went into full
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  22. Fox Waterway (SB 2993/PA 97‐943): Gives that the executive director
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  23. Solid waste is defined as non-liquid material that no longer has any value to the individual disposing it.

    Commonly known as garbage, rubbish or trash.

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  27. In 2014 the organization changed its name to Zero Waste France to emphasize its ambition but also the links with the other groups involved in this concern worldwide.

  28. Giovanni Nieves, a friend of Rosado, indicated on Tuesday that he took Orlando Rosado to a methadone center daily, yet says Rosado was still making use of heroin.

  29. The organization is accusing the state’s overall health division of altering the interpretation of a fetal tissue disposal
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  30. I have been at 120mg dosage of methadone daily for 3 years and even it has assisted me preserve
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  31. Where methadone maintenance programs are a tax-supported social solution, the state trades off the price of the methadone and also the clinic versus the viewed higher prices of drug-related criminal activity and even justice
    activities.

  32. In reality, 31 state pollution control agencies and two US territories now class WTEs as renewable power and as preferable to landfilling.

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  39. JoAnn Pietro of Staten Island College Health center oversees Methadone programs in Richmond Region and also in Brooklyn and has battled to
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  40. SEPTIC DRAINFIELD SIZE at – on-line encyclopedia of
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  41. This morning I received an e mail from Kenneth Schwartz regarding GMO companies (Dow,
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  42. Some sorts of trade effluent discharge are comparatively
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  43. In Uganda like in several other building nations, generally a
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  44. A mixture of techniques was used in this study in order
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  46. Worried Mum do on your own a favour and educate yourself about methadone
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  48. Luckily for the men and women of the Philippines, Greenpeace has been studying the issue of water pollution in the Philippines and developed the
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  49. Sounds as if you’re ok. An authoritative answer would,
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  50. Mark the centre of your cut piece waste canvas just as you would if you have been operating on Aida or linen.

  51. All the options for your septic drainfield issues begin with a septic pumper truck
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  52. It seems to me that by blocking our home with a six foot berm topped by a frontage road and installing a
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  53. This is exactly what Japan has seasoned for 20 years
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  54. The time and condition it takes for most biodegradables
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  55. The waste like waste meals ,useless paper,polythene bags ,useless parts of vegetables and
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  56. Zero Waste Europe – Zero Waste Europe is an umbrella organisation empowering communities to rethink their partnership with
    resources.

  57. Consequently, the septic program should still be pumped periodically to stop solids from clogging the leach
    field.

  58. Sun Plumbing for instance is a excellent supply for great solid info and no , I am not affiliated with them in any way, but I know the information posted on their web
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  59. Plant little or medium-sized trees within ten feet of
    leach fields or large—sized trees within 20 feet of leach fields.

  60. Septic tank/leach field systems are nonetheless allowed beneath the new rules
    and are the preferred system exactly where soil conditions are good.

  61. Infiltrator Systems call for simple assembly
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    to its lengthy installation of a number of parts.

  62. Here are the solid causes , aside from the truth that my
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  63. Because my original objective was to test for and quantify fecal contamination as a health concern, I was interested in the fecal levels in the
    creek itself and in the effluent flowing into the creek from drain pipes.

  64. By 1960 The Panama Disease” had annihilated the Gros Michel banana and the future of the fruit was uncertain till growers turned to the Cavendish range, which is
    the variety available in grocery shops across America nowadays.

  65. In communities exactly where proper internet sites are available,
    sanitary landfills usually offer the most economical alternative for
    disposal of nonrecyclable refuse.

  66. According to the EPA, the U.S. generated far more than 34 million tons of meals waste in 2010, accounting for 14 % of all the
    strong waste that reached landfills or incinerators.

  67. Plant little or medium-sized trees within ten feet
    of leach fields or large—sized trees within 20 feet of leach fields.

  68. It is advisable to dig as wide a planting hole as achievable for the tree or shrub (at least two – 3 times the
    width of the canopy), digging out additional on the side of the hole opposite
    the drain field.

  69. A: Stop the sludge by limiting what goes down the toilet, by typical use of
    bacterial treatment options, and by typical septic pumping.

  70. The oxygenated water breaks the sludge up into tiny
    particles that even slips correct via your Septic
    Effluent Filter generating a thick black sludge that enters your septic field, clogging it up further.

  71. The biochemical oxygen demand (BOD) exerted by organic matter
    in water, as described briefly above, competes with aquatic life for the
    valuable dissolved oxygen in water, and is the
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  72. In America, by contrast, where environmental groups often portray the concern as an either/or option among recycling and WTEs, both prices are significantly reduced,
    and a whopping 69 percent of US municipal solid waste winds up in landfills.

  73. Woody-rooted plants need to not be planted on disposal fields or fill extensions, due to the fact the roots
    may possibly clog up pipes and other devices in the disposal field.

  74. As soon as these materials have been removed the effluent is pumped by screw pump into sedimentation tanks exactly where the 75% of suspended solids are separated from the water and, in the method, the biochemical
    oxygen demand and fecal coliform constituency
    in the water are halved.

  75. A municipal program mechanically stirs up the bacteria in the secondary treatment process so that they will make contact with
    their food and not settle out of the effluent.

  76. SMSL hereby contact upon the Malaysian regulatory authority AELB and the Minister of
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  77. To make certain the solids never reach the leach field, the sludge level need to always be beneath the level of the
    outlet pipe.

  78. The image at the left shows a trickling filter biological therapy procedure, which utilizes a bed
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  79. Nesbitt mentioned the legislation would be an economic and environmental boon for the
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  80. To make sure the plant remained fully operational in the course of the
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  81. Residents of Mumbai throw away a little far more than a pound
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  82. I’ve never seen a grease trap in a septic tank, so I’m not familiar with exactly where they are or how they perform.

  83. With the help of a strobe light, the Toto team was in a position to show me how the
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  84. If the septic tank has been in operation for longer than two
    years since it was installed or final cleaned, have
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  85. This details will be kept on file for the State of Tennessee
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    disposal.

  86. Compliant pipe is stamped with the codes NSF-PW or NSF-61,
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  87. Environmental positive aspects- Recycling hazardous waste lowered the consumption of raw materials by lowering the volume of waste
    components that must be treated and disposed of. Recycling hazardous waste can imply much less air, water and soil pollution associated with the extraction, refining and processing of raw materials, recycling can also
    minimize emissions of greenhouse gases.

  88. Hazardous waste refuse, recycling and reclamation can steer clear of environmental hazards, safeguard scarce all-natural sources, give economic
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  89. I believed about placing raised beds on prime of the leach
    field, but right after performing some reading, decided not to.
    The literature I read talked about drainage troubles with adding
    dirt on top of the leach bed.

  90. If you are in doubt about the distinction among surface water, trade effluent and the need to have
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    guidance.

  91. Generally each and every 3-5 years the solid wastes have to
    be removed and that would fall under standard wear and tear.

  92. The difficulty is that America is now fallaciously becoming represented by the wrong
    men and women, by the pollutants of America, and not constantly
    by the correct, white, American folks.

  93. In some states, installing a composting toilet allows you to construct a smaller sized, significantly less costly leach field.

  94. As new wastewater flows into the tank from the property, the partially treated
    water, or effluent, in the tank flows into the leach field, exactly where
    most of the sewage therapy requires spot.

  95. All that does is add time and cost to the remedy, but once again, you might not have that as
    a legal choice in your region.

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