rotulos

De olho nos rótulos

Você sabe o que está comendo?

Quem nunca comprou um alimento com aquela embalagem que dá água na boca? Ou então por causa de uma propaganda na TV que chamou a atenção?

Muitas pessoas acabam comprando determinados alimentos influenciados pela embalagem chamativa, pela propaganda ou porque achou que seria bom e gostoso, mas esquecem de verificar as informações e composição.


Os rótulos são elementos essenciais de informação na relação entre produtos e consumidores, não apenas pela tabela nutricional, estampada muitas vezes no verso do produto, mas também pelos ingredientes informados. No Brasil, a Agência Nacional de Vigilância Sanitária (ANVISA) é o órgão responsável pela regulação da rotulagem.

A rotulagem deve fornecer uma série de informações, como valor energético, carboidratos, proteínas, gorduras totais, gorduras saturadas, gordura trans, fibra alimentar, sódio, se contém ou não glúten, entre outros.

Mas você sabe o que significa cada um desses itens?
Valor energético: expresso sempre em forma de quilocalorias (kcal) e quilojoules (kj). É a energia produzida por meio dos carboidratos, proteínas e gorduras totais;

Carboidrato: expresso pela quantidade em gramas. Encontrado em maiores quantidades em massas, arroz, açúcar, mel, pães, farinhas, tubérculos e doces em geral. Sua principal função no organismo é fornecer energia celular, principalmente para o cérebro;

Proteína: expressa pela quantidade em gramas. Encontrada em carnes, ovos, leite e derivados e também leguminosas como feijão, soja e ervilha. Componente necessário para a construção e manutenção de nossos órgãos, tecidos e células;

Gorduras totais:expressas pela quantidade em gramas. Referem-se à soma de todos os tipos de gorduras encontradas no alimento, tanto gordura de origem animal quanto a de origem vegetal;

Gorduras saturadas: expressas pela quantidade em gramas. Tipo de gordura presente em alimentos de origem animal;

Gordura trans (ou ácidos graxos trans): expressa pela quantidade em gramas. Encontrada em produtos industrializados, que utilizam as gorduras vegetais hidrogenadas em suas preparações;

Fibra alimentar: expressa pela quantidade em gramas. Presente em diversos tipos de alimentos de origem vegetal, como frutas, hortaliças, feijões e alimentos integrais;

Sódio:expresso pela quantidade em miligramas. Presente no sal de cozinha, alimentos industrializados, embutidos, pronto para o consumo, entre outros;

Os ingredientes possuem alguma ordem?
A rotulagem da parte dos ingredientes tem por lei, a obrigação de estar sempre em ordem decrescente, ou seja, do que tem em maior quantidade para o que possui menor quantidade.

Algumas informações obrigatórias:

Indicação da porção analisada: é a quantidade média do alimento que deve ser usualmente consumida por vez. Exibida em porções por gramas (g);

Medida caseira: indica a medida normalmente utilizada pelo consumidor para porcionar aquele tipo de alimento. Sempre equivalendo a porção em gramas;

VD (%): percentual de Valores Diários (%VD) é o número em percentual que indica o quanto o produto em questão apresenta de energia em nutrientes em relação a uma dieta de 2.000 a 2.500 calorias.

Temos uma necessidade diferente para cada nutriente, portanto, a quantidade que devemos ingerir de cada um também é diferente. Considerando todas essas informações, devemos sempre procurar nas prateleiras produtos que se encaixam em nossos objetivos.Como valores diários, a população brasileira tem como base, os seguintes valores:

Gorduras Saturadas    25 gramas
Colesterol                     300 miligramas
Fibra alimentar           30 gramas
Cálcio                            800 miligramas
Ferro                             14 miligramas
Sódio                            2400 miligramas

Valores que muitas vezes são consumidos em apenas um produto, como por exemplo, o sódio, que se consumirmos uma única porção de refeição pronta congelada, chegamos a consumir cerca de 90% do valor da necessidade diária. Lembrando que o sódio está associado com doenças cardiovasculares, assim como as gorduras trans e saturadas.
E agora, ainda vai comprar qualquer produto?

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Nathália Espin

Nathália Espin, 23 anos, formada em Nutrição e pós-graduada em Bases Nutricionais do Esporte – Nutrição Esportiva. Atua na área de Nutrição Clínica com esportistas e atletas de diversas modalidades, além de crianças, obesos, gestantes, idosos, ou seja, todos aqueles que buscam melhora na qualidade de vida. Apaixonada pelas incríveis transformações que uma boa alimentação é capaz de fazer na saúde, mente e corpo. Email: nutri.espin@gmail.com Instagram: @nutriespin

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