Nutrição

A Drª Rita Almeida, Nutricionista colabora regularmente com a Pentacoelho, elaborando artigos sobre nutrição e sugerindo saudáveis e saborosas receitas confecionadas com carne de coelho.


Drª Rita Almeida, Nutricionista

Rita Almeida

Licenciada em Ciências da Nutrição em 2003 no Instituto Superior de Ciências da Saúde Egas Moniz.
Mestre em Nutrição Clínica desde 2012 pela Faculdade de Medicina da Universidade de Coimbra.

Desenvolve a sua actividade profissional em clínicas médicas e centros desportivos em diversas áreas como a obesidade / obesidade infantil e todas as co-morbilidades associadas (Diabetes, Hipertensão, Hiperlipidémias, etc), acompanhamento de grávidas (pré e pós-parto), nutrição desportiva, distúrbios alimentares, entre outras.

Colabora com creches/jardins de infância para elaboração de ementas/formação de educadores infância e profissionais.
Realiza workshops e ações de formação na área da nutrição e colabora com a Universidade para a Terceira Idade de Torres Vedras.


Artigos

Necessidades Nutricionais Especiais

Há certas alturas da vida em que se recomenda cuidados redobrados com a alimentação. São etapas da vida em que se devem comer alimentos de fácil digestão, ricos em proteínas e minerais mas também pouco gordos.

Estas etapas são: A diversificação alimentar de um bebé; a convalescença de alguma doença; e na idade mais avançada.

Nestas 3 situações particulares e tão distintas entre elas encontramos um padrão: necessidades nutricionais elevadas e alimentos de fácil digestão.

Na infância o sistema digestivo é muito imaturo e sensível a alergias. A introdução dos alimentos deve ser progressiva e calma. As primeiras carnes a introduzir na sopa de legumes de um bebé são as carnes brancas (peru, frango e coelho). A razão é simples, as carnes brancas são de fácil digestão e fornecem o ferro necessário nesta etapa da vida de um bebé.

Na convalescença de uma doença, principalmente quando se teve febres altas é necessário recompor o organismo e intensificar o consumo de proteínas.

Porém, nem sempre nestas ocasiões se está com o apetite “normal”, é comum que não se tolerem refeições condimentadas nem volumosas. A carne branca é então uma boa escolha para as suas refeições.

Na idade avançada é muito habitual a substituição das refeições “principais” pelo típico “chá e torradas”. Nestes casos acabamos por ver que o idoso fica desnutrido e com tendência a anemia. Para quem já não faz bem a digestão e não tolera bem refeições pesadas, mas que tem necessidades elevadas de proteína e ferro mais uma vez a carne branca, como a de coelho são as mais aconselháveis.

Ensopado de Coelho

Ingredientes

  • 1 coelho
  • 800gr de batata
  • 4 cenouras médias
  • 1 cebola picada
  • 1 dente de alho
  • 1 folha de louro
  • 2 colheres sopa de azeite
  • 2 colheres sopa de vinagre
  • 1 colher sopa de farinha
  • ½ litro de caldo de carne
  • Coentros picados q.b.
  • Sal e pimenta q.b.

Preparação:

  1. Corte o coelho em pedaços e ponha num tacho, tempera-se com sal e pimenta.
  2. Rega com vinagre, louro, junta-se a cebola, os coentros picados, o alho e deixa marinar 2 horas.
  3. Escorre-se o coelho da marinada (côa a marinada e reserva) e aloura-se no azeite, vai mexendo. Polvilha-se com a farinha, mexendo bem para envolver com a gordura. Vai deitando aos poucos a marinada coada, junta o caldo de carne, as batatas as rodelas e as cenouras cortadas. Tapa e deixa estufar.
  4. Serve-se com pão torrado num prato fundo.

Coelho Ensopado


Health and Diet

The current trend is to have a greater concern about food, health and weight maintenance. Nowadays, there are several discussions on various topics related to nutrition but they often fall into exaggeration to eliminate from the daily diet, some pleasures, among them, enjoying a nice barbecue or a tender and juicy meat meal.

The meat is not as naughty as you think. Eating it in moderation and choosing the most healthy type, meat provides essential nutrients to the human body.

The white meat generally has the least amount of saturated fat and cholesterol, so it is promoted in relation to their consumption of red meat.

Among them are the more obvious, such as turkey or chicken, but let us not forget that rabbit meat is also in this category.
It is important to choose a piece with less fat, but do not need to eat and cook so taste-less. The flavor and pleasing texture combined with nutritional qualities that we can find in rabbit meat. This shows, as mentioned, low values of saturated fats (which contributes to increased blood cholesterol) and are a good source of essential minerals to the body (iron, magnesium and potassium).

Despite the list of benefits, we must be aware that enough grilled meat offer a greater risk of developing stomach cancer. This happens due to a harmful substance that forms on the crunchy and dark part, called heterocyclic amine.
The portions must be balanced and alternated with other meats and fish. A dose of 100 to 120g is the ideal amount for those who want to keep the body fit and healthy.

Rabbit with Cherries:

Ingredients:

  • 1 rabbit
  • 600gr of pitted cherries
  • 1,5 dl Porto Wine
  • 1 small onion, chopped
  • 30gr of butter
  • 2 tablespoons of olive oil
  • 1 sprig of thyme
  • Salt and Pepper
  1. Cut the rabbit into pieces and place it in a bowl, season with salt, pepper, thyme, port wine and chopped onion. Marinate for 2 hours.
  2. After this time, wipe the pieces of meat and let them drain. Pass through strainer and reserve marinade liquid.
  3. Bring to boiling pan with oil and butter, pour the meat in and let it brown. Add 2 tablespoons of water and cover it, letting it cook over at low heat for about 40 minutes
  4. Then remove the meat and set aside, warm. Pour the cherries in the sauce pan, add the liquid from the marinade, and allow it to cook for 5 minutes.
  5. Serve the rabbit with cherries and decorated to taste.


Rabbit and Cardiovascular Diseases

It is no longer news to anyone, that the food has a very important role in our health to prevent health problems, such as on the other hand, we can through an unbalanced diet contribute to the emergence of diseases. Among the diseases can be prevented / caused by food, vardiovascular diseases are the ones that stand. These diseases are aggravated when people repeatedly make mistakes, such as excessive intake of salt, saturated fats, alcohol and refined sugars.

One of the main nutritional recommendations is the reduction of cholesterol intake, so it doesn’t overtake more than 300mg per day. We have two types of cholesterol, HDL cholesterol (“good” cholesterol) and LDL (“bad” cholesterol) that accumulates on the walls of our arteries. Whether excess LDL cholesterol and the lack of HDL cholesterol increase the risk of cardiovascular diseases.
Cholesterol is present in all animal foods, in different amounts. We have more cholesterol-rich meats, red meats (beef, pork, kids, sausages)  and then we have white meat, which have less cholesterol, where we find the rabbit meat.

The rabbit meat is low in fat and cholesterol, a nutritional most-value when it’s compared with pork or beef meat * (see table below).

This type of meat is recommended in place of red meat for those who want to reduce their cholesterol intake.
As you can see, we don’t need to abdicate of the pleasures of the flesh to have good health.

Meat Type Cholesterol (mg/100gr)
Raw Rabbit 48
Raw Pork (ribs) 74
Raw Beef 91
* Food Composition Table – National Health Institute Dr. Ricardo Jorge.

Rabbit with Beans:

  • 1 Rabbit
  • 3 Spoons of Olive Oil
  • 2 Cloves of Garlic
  • 2 Medium Onions
  • Salt and Pepper q.b.

Marinade:

  • 1 Bottle of Red Wine
  • 3 Smashed Cloves of Garlic
  • 1 Laurel Leaf
  • Rosemary / Thyme and Parsley q.b.
  1. Cut the rabbit and leave it to marinate during 24 hours.
  2. Add the onion and smashed Garlic with the Olive Oil
  3. Add the drained rabbit pieces and let it brown over high heat. Season with some salt and pepper.
  4. Join some of the marinade and let it cook on low heat.
  5. When the rabbit is cooked, remove the meat pieces and add the previouly cooked white beans and carrot slices.
  6. Let everything merge for a bit and it should be ready to serve.


The Need for Proteins

To stay healthy we should give our body everything it needs to work on a regular and balanced way. To achieve this, we have to select the food we eat due to its richness in essential nutrients, but also taking into account the absence of other components that we may be harmful. Is this correct and wise choice that is the magic of nutrition.
Proteins are essential to the formation of muscle tissue and cell repair, about 10-15% of the total caloric content of the diet should be derived from proteins. These are indicated in larger quantities in children who are growing, in althets, in surgical recovery and some disease which lead to a rapid weight and muscle mass loss.

The Need for Proteins Currently it leads to more intake of proteins of vegetable origin in order to reduce the consumption of saturated fats in excess, leading to a few pathologies. However we know that these vegetable proteins are not complete, for example, they do not have all the amino-acids required by the human body. It’s in the animal protein that we find the high biological value, providing all essential amino-acids which are easily absorbed.
Thus, to ensure consumption of the benefits of high biological value proteins without the disadvantages, normally associated with the consumption of meat, such as greater intake of cholesterol and saturated fats, we are recommended to choose white meats.

When we think of white meat, the first idea that comes up is chicken, turkey and duck meat, but the rabbit meat is also an excellent example of this type of meat. Rabbit meat is high and full in proteins, low-fat and provides vitamins of type B (B3, B6 and B12), potassium, phosphorus and iron. This meat is an ally of your healthy diet, easy and very tasty confection.


Healthy and Tasty Recipes:

Rabbits can be treated in exactly the same way as chicken or turkey meat is, with a smooth, palatable, easy to prepare.

Rabbit with Coriander:
  • 1 Rabbit
  • Coriander Sauce
  • 3 cloves of garlic
  • Olive Oil q.b.
  • Salt q.b.
  1. Preheat oven to 180 degrees on grill function.
  2. Spread the rabbit with a little fine salt. Take it to the oven in a baking dish, turn the middle of preparing it. When toasted, about 40/45 minutes, break the legs and chest to the best way to grill.
  3. Meanwhile prepare the sauce that will put the rabbit, chop garlic and parsley with olive oil and wrap.
  4. After that, cut to pieces and drizzle with the sauce prepared.
  5. Serve with baked potato and salad.

Coelho de coentrada