{"id":78125,"date":"2022-08-24T09:00:00","date_gmt":"2022-08-24T08:00:00","guid":{"rendered":"https:\/\/polarizepoker.com.br\/?post_type=news&#038;p=78125"},"modified":"2024-07-30T16:33:39","modified_gmt":"2024-07-30T15:33:39","slug":"energia-e-saude-cognitiva-poker","status":"publish","type":"news","link":"https:\/\/polarize.poker\/en\/news\/energia-e-saude-cognitiva-poker\/","title":{"rendered":"Energy and Cognitive Health | Poker"},"content":{"rendered":"<p style=\"font-size:15px\">Neste artigo, vamos fazer um breve resumo sobre o <strong>Webinar de Nutri\u00e7\u00e3o <\/strong>a que a equipa Polarize Poker e, por sua vez, os nossos atletas e coaches tiveram acesso. Ao longo do <strong>Webinar \u201cEnergia e Sa\u00fade Cognitiva \u2013 nutri\u00e7\u00e3o e performance\u201d<\/strong>, a oradora e nutricionista da Polarize,<strong><em> Fabiana,<\/em><\/strong> abordou os seguintes temas: o <strong>impacto da alimenta\u00e7\u00e3o na performance cognitiva<\/strong>,<strong> macro e micronutrientes <\/strong>essenciais para o c\u00e9rebro e <strong>estrat\u00e9gias alimentares e nutricionais <\/strong>para jogadores de poker.\u00a0<\/p><p style=\"font-size:15px\">Sendo assim, vamos come\u00e7ar por abordar quais os <strong>sintomas comuns de car\u00eancia nutricional<\/strong> e como \u00e9 que os profissionais de poker podem identific\u00e1-las de forma a garantirem uma melhoria na sua sa\u00fade.<\/p><div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><h2 class=\"wp-block-heading has-medium-font-size\"><strong>Principais sintomas comuns de car\u00eancia:<\/strong><\/h2><ul style=\"font-size:15px\" class=\"wp-block-list\"><li>Sono depois das refei\u00e7\u00f5es<\/li>\n\n<li>Falhas de mem\u00f3ria\u00a0<\/li>\n\n<li>Dificuldade em adormecer<\/li>\n\n<li>Altera\u00e7\u00f5es intestinais<\/li>\n\n<li>Apatia e cansa\u00e7o ao acordar<\/li>\n\n<li>Falta de energia<\/li>\n\n<li>Falta de concentra\u00e7\u00e3o<\/li><\/ul><div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><h2 class=\"wp-block-heading has-medium-font-size\"><strong>Alimentos processados e refinados<\/strong><\/h2><p style=\"font-size:15px\">Segundo, o estudo <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24192577\/\"><em>\u201cDamaging effects of a high-fat diet to the <\/em><\/a><em><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24192577\/\" target=\"_blank\" rel=\"noreferrer noopener\">b<\/a><\/em><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24192577\/\"><em>rain and cognition: A review of proposed mechanisms\u201d<\/em><\/a><strong><em> <\/em><\/strong>o <strong>consumo de gordura saturada aumenta o risco de:<\/strong><\/p><ul style=\"font-size:15px\" class=\"wp-block-list\"><li>Stress oxidativo<\/li>\n\n<li>Inflama\u00e7\u00e3o e altera\u00e7\u00f5es dos vasos sangu\u00edneos<\/li>\n\n<li>Resist\u00eancia \u00e0 insulina<\/li>\n\n<li>Integridade da barreira hematoencef\u00e1lica<\/li>\n\n<li>Integridade cerebrovascular<\/li><\/ul><p style=\"font-size:15px\">Para al\u00e9m disso, outro estudo concluiu que o<strong> consumo cr\u00f3nico de a\u00e7\u00facar provoca altera\u00e7\u00f5es anat\u00f3micas no c\u00e9rebro<\/strong>, encurtando as dendrites (as pontas dos neur\u00f3nios).<\/p><div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><h2 class=\"wp-block-heading has-medium-font-size\"><strong>\u00cdndice Glic\u00e9mico e Carga Glic\u00e9mica<\/strong><\/h2><p style=\"font-size:15px\">The <strong>\u00cdndice Glic\u00e9mico<\/strong> est\u00e1 relacionado com a velocidade com que o Hidrato de Carbono \u00e9 absorvido pelo organismo e se transforma em glicose no sangue. Por sua vez, a <strong>Carga Glic\u00e9mica<\/strong> est\u00e1 relacionada com a quantidade de hidratos de carbono dispon\u00edveis, presentes na por\u00e7\u00e3o de um determinado alimento.<\/p><p class=\"has-luminous-vivid-amber-background-color has-background\" style=\"font-size:15px\"><strong>Sabias que? <\/strong>Um alimento pode ter um \u00edndice glic\u00e9mico alto e uma carga glic\u00e9mica baixa. Por exemplo, como \u00e9 o caso do abacaxi.<\/p><div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/OyRkrHkNJWKrDpJ85l23uTEG5iImPWyGAc8qlKlN45TrWElctholkCU53N0F715D22NtJiJ54YXaMUOUR4PVnHOBDY82xOQ9zqbrpjIPKhLp3ceM6dssp2KisL7QrE8NQ8H5WvUyS6DnOTgYGKch3MM\" alt=\"\" style=\"width:598px;height:261px\"\/><\/figure><\/div><div style=\"height:5px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><h2 class=\"wp-block-heading\" style=\"font-size:15px\"><strong>O Ind\u00edce Glic\u00e9mico \u00e9 importante para manter os meus n\u00edveis de foco?<\/strong><\/h2><p style=\"font-size:15px\">Sim, uma vez que picos de Glicose levam ao aumento do cansa\u00e7o e da sonol\u00eancia; aumentam os n\u00edveis de grelina, desencadeando o aumento do apetite.<\/p><div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><h2 class=\"wp-block-heading\" style=\"font-size:15px\"><strong>Em suma, deves:<\/strong><\/h2><ul style=\"font-size:15px\" class=\"wp-block-list\"><li>Evitar o consumo isolado de <a href=\"https:\/\/www.mundoboaforma.com.br\/indice-glicemico-dos-alimentos-tabela-completa\/#3Vm2jKfamoP6t3v2.99\" target=\"_blank\" rel=\"noreferrer noopener\">alimentos com alto IG<\/a>;<\/li>\n\n<li>Adicionar uma prote\u00edna e\/ou uma gordura a alimentos com alto IG;<\/li>\n\n<li>Mais importante do que o IG, \u00e9 a quantidade\/volume de alimentos ricos em hidratos de carbono (CG), como por exemplo, p\u00e3o com marmelada, massa com feij\u00e3o, fruta com bolachas (a evitar!!).<\/li><\/ul><div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><h2 class=\"wp-block-heading has-medium-font-size\"><strong>Nutrientes \u201cinteligentes\u201d<\/strong><\/h2><p style=\"font-size:15px\">O c\u00e9rebro necessita de nutrientes para a sua forma\u00e7\u00e3o, desenvolvimento e manuten\u00e7\u00e3o das fun\u00e7\u00f5es. Tais como, os macronutrientes: <strong>Hidratos de Carbono<\/strong> (Glicose), <strong>Gorduras <\/strong>(\u00d3mega-3) e <strong>Prote\u00ednas <\/strong>(amino\u00e1cidos <strong>tryptophan<\/strong> and <strong>tirosina<\/strong>).<\/p><p style=\"font-size:15px\">The <strong>Triptofano<\/strong> \u00e9 um amino\u00e1cido essencial.<\/p><ul style=\"font-size:15px\" class=\"wp-block-list\"><li>Precursor do neurotransmissor serotonina: humor, depress\u00e3o e estado de alerta;<\/li>\n\n<li>Suplementos com triptofano s\u00e3o utilizados para regular o sono e poss\u00edveis estados de depress\u00e3o;<\/li><\/ul><div style=\"height:5px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p style=\"font-size:15px\">The <strong>Fenilalanina<\/strong> \u00e9 um amino\u00e1cido essencial.<\/p><ul style=\"font-size:15px\" class=\"wp-block-list\"><li>Transformada em tirosina\u00a0<\/li>\n\n<li>Precursor do neurotransmissor <strong>norepinefrina<\/strong> and <strong>dopamina<\/strong>: abranda o efeito do stress psicol\u00f3gico.<\/li>\n\n<li>Fontes alimentares: carne, queijos, ovo, leite e derivados, feij\u00e3o e lentilhas, nozes, amendoins.<\/li><\/ul><div style=\"height:5px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p class=\"has-luminous-vivid-amber-background-color has-background\" style=\"font-size:15px\"><strong>Sabias que? <\/strong>60% do c\u00e9rebro \u00e9 constitu\u00eddo por gordura? A gordura \u00e9 o principal \u201ctijolo\u201d das c\u00e9lulas cerebrais, necess\u00e1rio para a boa fluidez das membranas.\u00a0<\/p><div style=\"height:5px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p style=\"font-size:15px\">O consumo de peixe (1 a 3 por\u00e7\u00f5es\/peixe por semana) tem consequ\u00eancias ben\u00e9ficas para a tua sa\u00fade e desempenho cognitivo:<\/p><ul style=\"font-size:15px\" class=\"wp-block-list\"><li>Maior volume total de mat\u00e9ria cinzenta;<\/li>\n\n<li>Decl\u00ednio mais lento na fun\u00e7\u00e3o cognitiva;<\/li>\n\n<li>Melhoria dos padr\u00f5es de ansiedade e depress\u00e3o;<\/li>\n\n<li>Melhoria das habilidades mentais.<\/li><\/ul><div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><h2 class=\"wp-block-heading\" style=\"font-size:15px\"><strong>Em suma, deves:<\/strong><\/h2><ol style=\"font-size:15px\" class=\"wp-block-list\"><li><strong>Consumir peixes marinhos<\/strong> como sardinha, salm\u00e3o, atum, arenque e cavala no m\u00ednimo 3 vezes por semana;<\/li>\n\n<li><strong>Inserir linha\u00e7a no dia a dia<\/strong>;<\/li>\n\n<li><strong>Reduzir o consumo de \u00f3leo vegetal<\/strong> (milho, girassol, soja etc), com aten\u00e7\u00e3o especial \u00e0s frituras de forma geral;<\/li>\n\n<li><strong>Aumentar o consumo de alimentos n\u00e3o processados<\/strong> como gr\u00e3os, frutas, verduras e legumes, em detrimento ao consumo de alimentos industrializados.<\/li><\/ol><div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p style=\"font-size:15px\">Para al\u00e9m dos macronutrientes, tamb\u00e9m temos os <strong>micronutrientes <\/strong>que s\u00e3o vitaminas e minerais, cofatores de enzimas envolvidas no metabolismo dos macronutrientes. S\u00e3o eles:<\/p><ul style=\"font-size:15px\" class=\"wp-block-list\"><li>Ferro<\/li>\n\n<li>Folato<\/li>\n\n<li>Vitaminas do Complexo B<\/li>\n\n<li>Antioxidantes<\/li><\/ul><p style=\"font-size:15px\">A dieta isenta de vitaminas do complexo B, proporcionou um aumento nos n\u00edveis plasm\u00e1ticos da Hcy e consequente altera\u00e7\u00e3o das fun\u00e7\u00f5es cognitivas;<\/p><p style=\"font-size:15px\">The <em>Revis\u00e3o<\/em> mostra unanimidade no que se refere aos <strong>efeitos ben\u00e9ficos de vitaminas do complexo B na cogni\u00e7\u00e3o<\/strong>, que est\u00e3o associados ao perfil plasm\u00e1tico da Homociste\u00edna, destacando-se tamb\u00e9m que o status das vitaminas do complexo B pode ser um fator preditivo de decl\u00ednio cognitivo.<\/p><div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><h2 class=\"wp-block-heading has-medium-font-size\"><strong>A disfun\u00e7\u00e3o cognitiva tem sido associada ao aumento do <em>stress<\/em> oxidativo<\/strong><\/h2><p style=\"font-size:15px\">Os investigadores sugerem que a disfun\u00e7\u00e3o cognitiva pode ser prevenida ou retardada aumentando o conte\u00fado de antioxidantes na alimenta\u00e7\u00e3o, como a vitamina C, E e polifen\u00f3is.<\/p><div style=\"height:5px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p style=\"font-size:15px\"><strong>Conclus\u00f5es gerais:<\/strong><\/p><ol style=\"font-size:15px\" class=\"wp-block-list\"><li>Banir o consumo de alimentos processados;<\/li>\n\n<li>Banir o consumo de a\u00e7\u00facares simples e gorduras saturadas;<\/li>\n\n<li>Evitar alimentos de alto \u00edndice glic\u00e9mico antes e durante a sess\u00e3o;<\/li>\n\n<li>Evitar refei\u00e7\u00f5es volumosas do ponto de vista de composi\u00e7\u00e3o em hidratos de carbono;<\/li>\n\n<li>Manter uma boa ingest\u00e3o proteica ao longo do dia;<\/li>\n\n<li>Preferir gorduras polinsaturadas, presente em peixes gordos, optando pelo consumo numa m\u00e9dia de tr\u00eas vezes por semana;<\/li>\n\n<li>Garantir o aporte de boas fontes de Vitamina B12 e suplementar em caso de necessidade;<\/li>\n\n<li>Focar a alimenta\u00e7\u00e3o no consumo de frutas e hort\u00edcolas, devido \u00e0 sua riqueza em antioxidantes, fibras, vitaminas e minerais.<\/li><\/ol><div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><h2 class=\"wp-block-heading has-medium-font-size\"><strong>Exemplo de um dia de Alimenta\u00e7\u00e3o para jogadores de Poker<\/strong><\/h2><div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/9o-TI_Mng_s_tvLrHgOSIEaJQlIL83f8n212KXaagRDIAefWYNVUL9CoAUzsKjUPtlH2C6ZeT-7307acqKEgX-7eDc7wWOwrX63NqmbHLO5hExxdIsMbCU0Kwth3pWS4r4U_FFOE-muYjpMsFqGaAVE\" alt=\"\" style=\"width:462px;height:240px\"\/><\/figure><\/div><div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><h2 class=\"wp-block-heading has-medium-font-size\"><strong>Perguntas Webinar:<\/strong><\/h2><p style=\"font-size:15px\"><strong><em>Qual o impacto do caf\u00e9 (sem a\u00e7\u00facar) na quest\u00e3o cognitiva? Qual a quantidade de caf\u00e9s por dia que consideras normal\/adequada?<\/em><\/strong><\/p><p style=\"font-size:15px\">3 expressos por dia! No entanto tudo isto vai depender da tua predisposi\u00e7\u00e3o gen\u00e9tica para doen\u00e7as cardiovasculares e dos n\u00edveis de ansiedade.\u00a0<\/p><p style=\"font-size:15px\">The <strong>nutri\u00e7\u00e3o anda de \u201cm\u00e3os dadas\u201d com a tua energia e sa\u00fade cognitiva, sendo que <\/strong>existe uma rela\u00e7\u00e3o entre a fonte de alimenta\u00e7\u00e3o para o c\u00e9rebro e os nutrientes essenciais para o desempenho cognitivo. Resumidamente, os principais nutrientes envolvidos nessa rela\u00e7\u00e3o s\u00e3o as vitaminas do complexo B e os antioxidantes. Por\u00e9m, sem descartar o papel important\u00edssimo dos macronutrientes \u2014 <strong>Hidratos de Carbono<\/strong> (Glicose), <strong>Gorduras <\/strong>(\u00d3mega-3) e <strong>Prote\u00ednas <\/strong>(amino\u00e1cidos <strong>tryptophan<\/strong> and <strong>tirosina<\/strong>).<\/p><div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p style=\"font-size:15px\">Por fim, se existir uma <strong>proper nutrition<\/strong>, o teu estado de esp\u00edrito, humor, a capacidade para raciocinar, a mem\u00f3ria, a concentra\u00e7\u00e3o e outras habilidades cognitivas ir\u00e3o melhorar.<\/p><p style=\"font-size:15px\"><strong>Os atletas Polarize Poker t\u00eam ao seu disp\u00f4r acompanhamento de profissionais de renome da \u00e1rea da Nutri\u00e7\u00e3o e Health Coaching que os orientam e aconselham sobre os melhores h\u00e1bitos a adoptarem.\u00a0<\/strong><a href=\"https:\/\/polarizepoker.com.br\/candidatura\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Junta-te \u00e0 nossa comunidade em constante crescimento!<\/strong><\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Neste artigo, vamos fazer um breve resumo sobre o Webinar de Nutri\u00e7\u00e3o a que a equipa Polarize Poker e, por sua vez, os nossos atletas\u2026<\/p>","protected":false},"author":1237,"featured_media":78132,"comment_status":"open","ping_status":"closed","template":"","format":"standard","meta":{"footnotes":""},"tags":[340,347,388],"class_list":["post-78125","news","type-news","status-publish","format-standard","has-post-thumbnail","hentry","tag-artigo-educativo","tag-lifestyle-poker","tag-nutricao"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - 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