{"id":9554,"date":"2022-05-17T11:38:23","date_gmt":"2022-05-17T09:38:23","guid":{"rendered":"https:\/\/www.decimas.com\/blog?p=9554"},"modified":"2023-09-21T08:52:51","modified_gmt":"2023-09-21T06:52:51","slug":"batch-cooking","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/pt-pt\/batch-cooking\/","title":{"rendered":"Batch cooking: como planificar um card\u00e1pio semanal equilibrado"},"content":{"rendered":"<p>Se quer planificar o seu card\u00e1pio semanal de forma saud\u00e1vel e equilibrada, poupando tempo na cozinha, preste aten\u00e7\u00e3o ao <b>batch cooking<\/b>, a mais nova tend\u00eancia nutricional.<\/p>\n<h2><\/h2>\n<h2><b>O que \u00e9 o batch cooking?<\/b><\/h2>\n<p>O <b>batch cooking<\/b> \u00e9 uma tend\u00eancia nutricional que pode ser muito \u00fatil. Significa \u2018cozinhar por lotes\u2019 e consiste em <b>planificar o card\u00e1pio semanal de modo a cozinhar tudo num s\u00f3 dia<\/b>.<br \/>\nTrata-se de <b>cozinhar v\u00e1rias receitas ao mesmo tempo<\/b> para deixar preparadas as comidas de v\u00e1rios ou de todos os dias da semana.<br \/>\nTamb\u00e9m \u00e9 chamado de <i>meal prep<\/i> e o seu objetivo \u00e9 <b>poupar tempo e recursos mas, sobretudo, comer de forma saud\u00e1vel e equilibrada<\/b>.<\/p>\n<h2><img decoding=\"async\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/04\/ventajas-barch-cooking.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=167&#038;ixlib=php-3.3.0&#038;w=250\" alt=\"\" data-recalc-dims=\"1\" \/><\/h2>\n<h2><\/h2>\n<h2><b>Vantagens do batch cooking para uma dieta equilibrada<\/b><\/h2>\n<p>Planificar o card\u00e1pio semanal do batch cooking pode ter muitos <b>benef\u00edcios <\/b>para os que adotam esta nova forma de cozinhar em casa, como por exemplo:<br \/>\n&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alimenta\u00e7\u00e3o equilibrada<\/b>. Planificar a nossa alimenta\u00e7\u00e3o da semana ajuda-nos a comer de forma equilibrada. O batch cooking \u00e9 saud\u00e1vel quando bem feito, pois inclui ingredientes muito variados.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poupan\u00e7a de tempo<\/b>. De facto, com um batch cooking semanal, tem de dedicar muito tempo em um dia para cozinhar tudo o que deseja. Mas, em compensa\u00e7\u00e3o, pode esquecer-se da cozinha por todo o resto da semana, o que lhe ir\u00e1 ajudar a administrar melhor o seu tempo.\u00a0<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poupan\u00e7a econ\u00f3mica<\/b>. Quando planifica o seu card\u00e1pio semanal e j\u00e1 deixa tudo preparado, evita as tenta\u00e7\u00f5es de comer fora e faz as compras da semana sebendo perfeitamente o que ir\u00e1 consumir. Assim evita os gastos com snacks e alimentos que n\u00e3o fazem parte do seu plano alimentar semanal. Isto pode parecer pouco, mas ao longo do m\u00eas far\u00e1 toda a diferen\u00e7a na sua economia dom\u00e9stica.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Menor desperd\u00edcio<\/b>. Planear as suas refei\u00e7\u00f5es ir\u00e1 ajud\u00e1-lo a evitar que os produtos perec\u00edveis estraguem antes mesmo de os consumir, facto que \u00e9 respons\u00e1vel por grandes desperd\u00edcios alimentares. Al\u00e9m disso, o planeamento das refei\u00e7\u00f5es baseia-se na comida de aproveitamento, ou seja, um mesmo ingrediente que servir\u00e1 para v\u00e1rios pratos.<\/li>\n<\/ul>\n<h2><img decoding=\"async\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/04\/preparar-batchcooking-saludable.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=167&#038;ixlib=php-3.3.0&#038;w=250\" alt=\"preparar batchcooking saludable\" data-recalc-dims=\"1\" \/><\/h2>\n<h2><\/h2>\n<h2><b>Alimentos b\u00e1sicos para preparar o batch cooking<\/b><\/h2>\n<p>H\u00e1 muitas <b>receitas de batch cooking <\/b>poss\u00edveis, mas conv\u00e9m incluir alimentos de cada grupo. Por exemplo:<br \/>\n&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carnes<\/b>: peito de frango, ou seja, uma pe\u00e7a de carne magra para fazer guisados.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Peixes<\/b>: salm\u00e3o, robalo, dourado\u2026<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legumes<\/b>: lentilhas, gr\u00e3o de bico\u2026<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Verduras e hortali\u00e7as<\/b>: alface, tomates, batatas, abobrinha, berinjela, br\u00f3colis, alcachofras, ervilhas\u2026<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cereais e massa<\/b>: arroz, esparguete\u2026<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Outros produtos b\u00e1sicos<\/b>: azeite, cebola, alho, ovos, farinha, temperos, maionese\u2026<\/li>\n<\/ul>\n<p>&nbsp;<br \/>\nSe no seu frigor\u00edfico e no seu arm\u00e1rio n\u00e3o faltam estes produtos, ser\u00e1 muito mais f\u00e1cil encontrar <b>ideias de batch cooking <\/b>para o seu card\u00e1pio semanal.\u00a0<\/p>\n<h2><\/h2>\n<h2><b>Chaves para o preparo de um batch cooking saud\u00e1vel<\/b><\/h2>\n<p>Antes de come\u00e7ar a cozinhar, leve em considera\u00e7\u00e3o estas <b>quest\u00f5es importantes sobre o batch cooking:<\/b><br \/>\n&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tem espa\u00e7o?<\/b> Alguns alimentos dever\u00e3o ir para o frigor\u00edfico antes de serem consumidos, enquanto outros dever\u00e3o ir para o congelador. Certifique-se de que possui espa\u00e7o em ambos os compartimentos do frigor\u00edfico.\u00a0<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A sua cozinha \u00e9 ampla?<\/b> Preparar um card\u00e1pio completo para a semana implica usar muitos utens\u00edlios da cozinha, precisar de espa\u00e7o extra no balc\u00e3o, possuir um frigor\u00edfico grande, ter recipientes pl\u00e1sticos dispon\u00edveis para guardar a comida&#8230; \u00c9 preciso levar estes e outros detalhes em considera\u00e7\u00e3o.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tem tudo \u00e0 m\u00e3o?<\/b> Depois de comprar os ingredientes necess\u00e1rios, ter\u00e1 de se preparar para poupar tempo. Separe a varinha m\u00e1gica, as panelas, a batedeira&#8230; enfim, tenha tudo \u00e0 m\u00e3o para come\u00e7ar a cozinhar.\u00a0<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Organizou o seu card\u00e1pio semanal?<\/b> Fa\u00e7a um calend\u00e1rio com os pratos que ir\u00e1 comer durante a semana; priorize uma alimenta\u00e7\u00e3o equilibrada e com ingredientes diversificados, esque\u00e7a os industrializados e foque nos alimentos frescos. Fa\u00e7a a lista de compras enquanto se planeia, para n\u00e3o se esquecer de nada.\u00a0<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sabe qual ser\u00e1 a refei\u00e7\u00e3o de cada dia? <\/b>Como cada alimento ir\u00e1 para um recipiente diferente ap\u00f3s cozido, rotule-os com o dia e a hora da semana para o consumir.<\/li>\n<\/ul>\n<h2><img decoding=\"async\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/04\/Claves-para-preparar-batch-cooking-saludable.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=166&#038;ixlib=php-3.3.0&#038;w=250\" alt=\"Claves para preparar batch cooking saludable\" data-recalc-dims=\"1\" \/><\/h2>\n<h2><\/h2>\n<h2><b>Batch cooking: ideais para uma semana<\/b><\/h2>\n<p>Podemos encontrar muitos exemplos de batch cooking, mas conv\u00e9m sempre incluir:<br \/>\n&nbsp;<\/p>\n<ul>\n<li> Uma ou duas carnes.<\/li>\n<li> Um ou dois peixes (ou mariscos).<\/li>\n<li> Um ou dois cereais (de prefer\u00eancia gr\u00e3os integrais).<\/li>\n<li> V\u00e1rios vegetais.<\/li>\n<li> Uma ou duas leguminosas.<\/li>\n<\/ul>\n<p>&nbsp;<br \/>\nSe incluir produtos frescos e sazonais, muito melhor! Partilhamos algumas <b>ideias de batch cooking:\u00a0<\/b><br \/>\n&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ao pequeno-almo\u00e7o:<\/b> caf\u00e9 ou infus\u00e3o com torradas integrais com azeite ou iogurte com fruta e cereais.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ao almo\u00e7o:<\/b> peixe com salada, salada de quinoa com frango, salpic\u00e3o de peixe e marisco, bochechas de vitela com molho de cenoura e alho franc\u00eas, salmorejo com filetes de frango, atum com salada e caril de frango.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ao jantar:<\/b> hummus de lentilha, tacos de legumes, legumes salteados, hummus de gr\u00e3o de bico ou beterraba, salada com camar\u00e3o, creme de legumes e salada de piment\u00e3o.<\/li>\n<\/ul>\n<p>&nbsp;<br \/>\n\u00c9 tudo uma quest\u00e3o de planeamento. Mas se entre as suas <a href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/resolucoes-ano-novo\">resolu\u00e7\u00f5es de Ano Novo<\/a> tem l\u00e1 apontado \u201cadotar uma alimenta\u00e7\u00e3o saud\u00e1vel\u201d, cozinhar em lotes \u00e9 o empurr\u00e3o de que est\u00e1 a precisar.\t\t<\/p>\n<style>\/*! elementor - v3.16.0 - 13-09-2023 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style>\n<h2>\u00daltimas not\u00edcias em esportes<\/h2>\n<p>                      <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/banador-natacion-tenth-boxer-natacion-hombre-6723111200.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/6\/7\/6723111200-200-1_3.jpg\" \/><\/p>\n<p>BA\u00d1ADOR NATACI\u00d3N Tenth BOXER HOMBRE<\/p>\n<p>12.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/malla-casual-nike-sporstwear-mujer-nik7230721.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/n\/i\/nik7230721-1_21.jpg\" \/><\/p>\n<p>MALLA Nike SPORSTWEAR BLACK MUJER<\/p>\n<p>24.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/malla-casual-nike-pro-mujer-nik7230683.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/n\/i\/nik7230683-1_15.jpg\" \/><\/p>\n<p>MALLA Nike PRO MID-RISE LEGGINGS MUJER<\/p>\n<p>29.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/zapatilla-casual-puma-future-hombre-pum7230148.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/p\/u\/pum7230148-1.jpg\" \/><\/p>\n<p>BOTA DE F\u00daTBOL Puma FUTURE PLAY FG\/AG HOMBRE<\/p>\n<p>54.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/zapatilla-casual-puma-carina-mujer-pum7230080.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/p\/u\/pum7230080-1.jpg\" \/><\/p>\n<p>ZAPATILLA CASUAL Puma CARINA MUJER<\/p>\n<p>59.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/short-futbol-tenth-futbol-heat-nino-4723110201.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/4\/7\/4723110201-205-1_5.jpg\" \/><\/p>\n<p>SHORT F\u00daTBOL Tenth HEAT ENGRAVED NI\u00d1O<\/p>\n<p>9.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/camiseta-futbol-tenth-futbol-titanium-nino-4723147605.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/4\/7\/4723147605-200-1_5.jpg\" \/><\/p>\n<p>CAMISETA F\u00daTBOL Tenth TITANIUM NI\u00d1O<\/p>\n<p>9.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/banador-casual-tenth-degradado-hombre-6723087700.html\"><br \/>\n                   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<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Se quer planificar o seu card\u00e1pio semanal de forma saud\u00e1vel e equilibrada, poupando tempo na cozinha, preste aten\u00e7\u00e3o ao batch cooking, a mais nova tend\u00eancia nutricional. O que \u00e9 o batch cooking? O batch cooking \u00e9 uma tend\u00eancia nutricional que pode ser muito \u00fatil. Significa \u2018cozinhar por lotes\u2019 e consiste em planificar o card\u00e1pio semanal [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":9537,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[485],"tags":[],"class_list":["post-9554","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricao-e-desporto"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.6 (Yoast SEO v27.7) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Batch cooking: como planificar o seu card\u00e1pio semanal | D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"Sabia que o batch cooking pode ajud\u00e1-lo na sua organiza\u00e7\u00e3o semanal? 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