[{"data":1,"prerenderedAt":1872},["ShallowReactive",2],{"PageDataInternal-noticias-sopa-mais-nutritiva-no-inverno":3,"institutions-pagenoticias":76,"organization-jsonld-units-global":200,"menuHeader":202,"page-institutions-home":1080,"PortalMenu":1133,"menuNavBar":1503,"page-meta-noticias\u002Fsopa-mais-nutritiva-no-inverno":-1},{"title":4,"description":5,"short_description":6,"duration":7,"slug":8,"published_at":9,"unpublished_at":10,"created_at":11,"updated_at":12,"active":13,"emphasis":14,"tags":15,"meta_tags":21,"highlight_image":10,"image":22,"categories":29,"subcategories":35,"previous_new_url":36,"next_new_url":56,"homologated_version":10,"configs":75},"Dicas práticas e receitas para deixar a sopa mais nutritiva no inverno","\u003Cp>Nos dias mais frios, nada melhor do que uma sopa quentinha para aquecer o corpo e o coração. Mas, além de reconfortante, a sopa pode (e deve) ser uma refeição completa e equilibrada. A professora do curso de Nutrição da UniSociesc, \u003Cstrong>Vitória Alves Ribeiro\u003C\u002Fstrong>, explica que, com escolhas simples, é possível deixar o prato muito mais nutritivo sem perder o sabor.\u003C\u002Fp>\u003Cp>Segundo a professora, o segredo começa pela seleção dos ingredientes. “\u003Ci>Legumes como cenoura, abóbora, batata-doce, chuchu, espinafre e couve oferecem fibras, vitaminas e minerais importantes. Mas, para uma refeição completa, é essencial incluir uma fonte de proteína”, explica. As opções são variadas: frango desfiado, carne magra, ovos, tofu ou leguminosas como lentilha e grão-de-bico. “Para completar, adicione um fio de azeite de oliva ou sementes como chia e linhaça — fontes de gordura boa que enriquecem a receita.\u003C\u002Fi>”\u003C\u002Fp>\u003Cp>A base também faz diferença para uma sopa saudável e nutritiva. “\u003Ci>Caldos caseiros, feitos com sobras de legumes (como talos, cascas, cebola, alho e cenoura) ou ossos de frango e boi, são saborosos, ricos em nutrientes e livres de conservantes, ao contrário das versões industrializadas, que geralmente têm excesso de sódio e aditivos\u003C\u002Fi>”, orienta Vitória.\u003C\u002Fp>\u003Cp>Para transformar a sopa em uma refeição completa, pense nos três macronutrientes: carboidrato, proteína e gordura boa. “\u003Ci>Combine legumes variados com alguma fonte de proteína (como frango, ovos ou leguminosas), acrescente uma fonte de gordura saudável e inclua verduras ricas em fibras, como couve ou espinafre\u003C\u002Fi>”, recomenda. Finalizar com ervas frescas e um toque ácido, como limão ou vinagre, além de realçar o sabor, ajuda na digestão.\u003C\u002Fp>\u003Cp>\u003Cstrong>Erros que tiram valor da sopa\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>Alguns hábitos podem comprometer a qualidade da sopa. “\u003Ci>É comum usar apenas tubérculos como batata e mandioca, esquecendo-se de incluir proteína ou fibras. Outro erro é liquidificar tudo, o que reduz a mastigação e a saciedade\u003C\u002Fi>”, alerta. Refogados com muita manteiga ou margarina, caldos prontos e o uso exagerado de queijos gordurosos ou pães também podem ser evitados.\u003C\u002Fp>\u003Cp>Adicionar grãos como lentilha, ervilha e grão-de-bico é uma ótima estratégia para enriquecer a sopa com fibras e proteínas vegetais. “\u003Ci>Para isso, o ideal é deixá-los de molho e cozinhá-los separadamente, adicionando-os à sopa já cozidos, o que ajuda a manter a textura e reduz o tempo de preparo\u003C\u002Fi>”, sugere.\u003C\u002Fp>\u003Cp>A forma de preparo também pode influenciar do ponto de vista metabólico e sensorial, embora em termos nutricionais a diferença não seja tão significativa. “\u003Ci>Sopas com pedaços favorecem a mastigação, estimulam a digestão e promovem maior saciedade. Já as sopas batidas, especialmente com muitos carboidratos, podem elevar o açúcar no sangue mais rapidamente e não sustentam tanto quanto as versões rústicas\u003C\u002Fi>”, explica a nutricionista.\u003C\u002Fp>\u003Cp>\u003Cstrong>3 receitas para experimentar neste inverno:\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>Receita: \u003Cstrong>Sopa de abóbora com gengibre e grão-de-bico\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Ci>\u003Cstrong>Ingredientes:\u003C\u002Fstrong>\u003C\u002Fi>\u003C\u002Fp>\u003Cp>● 2 xícaras de abóbora cabotiá em cubos\u003C\u002Fp>\u003Cp>● 1 xícara de grão-de-bico cozido\u003C\u002Fp>\u003Cp>● 1\u002F2 cebola picada\u003C\u002Fp>\u003Cp>● 2 dentes de alho\u003C\u002Fp>\u003Cp>● 1 colher (chá) de gengibre ralado\u003C\u002Fp>\u003Cp>● Azeite, sal, pimenta, salsinha a gosto\u003C\u002Fp>\u003Cp>\u003Ci>\u003Cstrong>Modo de preparo:\u003C\u002Fstrong>\u003C\u002Fi>\u003C\u002Fp>\u003Cp>1. Refogue alho, cebola e gengibre no azeite.\u003C\u002Fp>\u003Cp>2. Acrescente a abóbora e cubra com água.\u003C\u002Fp>\u003Cp>3. Cozinhe até amolecer. Bata no mixer ou liquidificador.\u003C\u002Fp>\u003Cp>4. Volte à panela, adicione o grão-de-bico e ajuste temperos.\u003C\u002Fp>\u003Cp>Receita: \u003Cstrong>Sopa rústica de legumes com frango\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Ci>\u003Cstrong>Ingredientes:\u003C\u002Fstrong>\u003C\u002Fi>\u003C\u002Fp>\u003Cp>● 1 peito de frango cozido e desfiado\u003C\u002Fp>\u003Cp>● 1 cenoura picada\u003C\u002Fp>\u003Cp>● 1 chuchu picado\u003C\u002Fp>\u003Cp>● 1 batata-doce pequena picada\u003C\u002Fp>\u003Cp>● 1 xícara de couve cortada em tiras\u003C\u002Fp>\u003Cp>● Caldo caseiro de legumes\u003C\u002Fp>\u003Cp>● Temperos: alho, cebola, cúrcuma, pimenta-do-reino, cheiro-verde\u003C\u002Fp>\u003Cp>\u003Ci>\u003Cstrong>Modo de preparo:\u003C\u002Fstrong>\u003C\u002Fi>\u003C\u002Fp>\u003Cp>1. Refogue alho e cebola, adicione cúrcuma.\u003C\u002Fp>\u003Cp>2. Acrescente os legumes e refogue levemente.\u003C\u002Fp>\u003Cp>3. Adicione o caldo, cozinhe até amaciar.\u003C\u002Fp>\u003Cp>4. Coloque o frango e finalize com a couve e cheiro-verde.\u003C\u002Fp>\u003Cp>Receita: \u003Cstrong>Sopa de tomate com quinoa e ovos\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>\u003Ci>\u003Cstrong>Ingredientes:\u003C\u002Fstrong>\u003C\u002Fi>\u003C\u002Fp>\u003Cp>● 4 tomates maduros picados\u003C\u002Fp>\u003Cp>● 1\u002F2 xícara de quinoa cozida\u003C\u002Fp>\u003Cp>● 1\u002F2 cebola roxa picada\u003C\u002Fp>\u003Cp>● 1 dente de alho\u003C\u002Fp>\u003Cp>● 2 ovos\u003C\u002Fp>\u003Cp>● Manjericão fresco, azeite, sal, pimenta\u003C\u002Fp>\u003Cp>\u003Ci>\u003Cstrong>Modo de preparo:\u003C\u002Fstrong>\u003C\u002Fi>\u003C\u002Fp>\u003Cp>1. Refogue alho e cebola. Adicione os tomates e cozinhe até desmancharem e bata no liquidificador.\u003C\u002Fp>\u003Cp>2. Volte para a panela e acrescente a quinoa.\u003C\u002Fp>\u003Cp>3. Cozinhe os ovos à parte (ou quebre direto na sopa e deixe cozinhar).\u003C\u002Fp>\u003Cp>4. Finalize com manjericão e um fio de azeite.\u003C\u002Fp>","Professora de Nutrição da UniSociesc ensina a usar legumes, proteínas e sementes para turbinar o valor nutricional sem abrir mão do sabor.","5 min","sopa-mais-nutritiva-no-inverno","2025-09-02T09:59:05-03:00",null,"2025-09-02T10:00:33.789792-03:00","2025-09-02T10:00:33.789810-03:00",true,false,[16],{"title":17,"slug":17,"machine_name":17,"active":13,"parent":18},"noticias-unisociesc",{"title":19,"slug":20,"machine_name":20,"active":13},"UNISOCIESC","unisociesc",[],{"id":23,"title":24,"file":25,"alt":26,"description":27,"variations":28},45713,"Deliciosa receita de sopa de abóbora servida com salada fresca e pães artesanais para um jantar saudável","https:\u002F\u002Festaticos.animaeducacao.com.br\u002Fmedias\u002Ff2906fd8-5ef6-4d2d-907d-e133cc7cc121.webp","Tigela de sopa de abóbora cremosa acompanhada de salada de beterraba e pães em mesa rústica","",{},[30],{"id":31,"parent":32,"title":33,"slug":34,"machine_name":34},"ab07a35a-3f32-44fd-a261-eb1db79ae792",[],"Geral","geral",[],{"id":37,"title":38,"slug":39,"duration":40,"short_description":41,"description":42,"published_at":43,"unpublished_at":10,"updated_at":44,"created_at":45,"highlight_image":10,"image":46,"categories":53},"7b10a74f-f9b6-4e89-96bb-b25d88cdfb95","Condições especiais marcam a Semana de Oportunidades da UniSociesc","semana-de-oportunidades-18-22-agosto","2 min","De 18 a 22 de agosto, das 9h às 20h, a UniSociesc promoverá a Semana de Oportunidades","\u003Cp>\u003Cstrong>De 18 a 22 de agosto, das 9h às 20h, a UniSociesc promoverá a Semana de Oportunidades,\u003C\u002Fstrong> iniciativa que integra ações institucionais voltadas à aproximação com a comunidade e ao fortalecimento do acesso ao ensino superior.\u003C\u002Fp>\u003Cp>A programação contará com o \u003Cstrong>Dia D,\u003C\u002Fstrong> realizado em \u003Cstrong>22 de agosto\u003C\u002Fstrong>, nos campi da universidade, também das 9h às 20h. A participação requer agendamento prévio, disponível em: \u003Ca class=\"fui-Link ___1q1shib f2hkw1w f3rmtva f1ewtqcl fyind8e f1k6fduh f1w7gpdv fk6fouc fjoy568 figsok6 f1s184ao f1mk8lai fnbmjn9 f1o700av f13mvf36 f1cmlufx f9n3di6 f1ids18y f1tx3yz7 f1deo86v f1eh06m1 f1iescvh fhgqx19 f1olyrje f1p93eir f1nev41a f1h8hb77 f1lqvz6u f10aw75t fsle3fq f17ae5zn\" href=\"https:\u002F\u002Fforms.office.com\u002Fr\u002F0WYjKiqkwE\" target=\"_blank\" title=\"https:\u002F\u002Fforms.office.com\u002Fr\u002F0wyjkiqkwe\">\u003Cstrong>\u003Cu>https:\u002F\u002Fforms.office.com\u002Fr\u002F0WYjKiqkwE\u003C\u002Fu>\u003C\u002Fstrong>\u003C\u002Fa>\u003C\u002Fp>\u003Cp>Durante o evento, candidatos e interessados terão a oportunidade de conhecer a estrutura da universidade, dialogar diretamente com coordenadores e docentes, além de receber orientações acadêmicas. A ação contempla ainda condições diferenciadas para ingresso e reingresso no segundo semestre, bem como atendimento a estudantes com matrícula trancada, que poderão renegociar seus vínculos acadêmicos.\u003C\u002Fp>\u003Cp>No Dia D, haverá também a possibilidade de realizar, de forma ágil, a análise de processos de transferência externa e de segunda graduação, com prazo de resposta de até uma hora.\u003C\u002Fp>\u003Cp>Com esta iniciativa, a UniSociesc reafirma seu compromisso em oferecer soluções acadêmicas acessíveis, acolhedoras e alinhadas às necessidades da comunidade estudantil e regional.\u003C\u002Fp>","2025-08-19T14:13:34-03:00","2025-08-19T14:15:15.262560-03:00","2025-08-19T14:15:15.262540-03:00",{"id":47,"title":48,"file":49,"alt":50,"description":51,"variations":52},44597,"Homem participando ativamente de uma reunião de trabalho ou ambiente educacional com colegas sorridentes ao fundo","https:\u002F\u002Festaticos.animaeducacao.com.br\u002Fmedias\u002F9798e2e9-b95d-4ccb-82eb-e78b2b146509.webp","Homem sorridente participando de uma reunião colaborativa ou seminário profissional","Um homem jovem, de pele preta clara, barba curta e cabelos cacheados escuros, está sentado em uma sala de aula ou reunião. Ele sorri amplamente e gesticula com as mãos enquanto fala, transmitindo entusiasmo. À sua volta, outras pessoas também sorriem e prestam atenção, criando um clima descontraído e de interação em grupo.",{},[54],{"id":31,"parent":55,"title":33,"slug":34,"machine_name":34},[],{"id":57,"title":58,"slug":59,"duration":60,"short_description":61,"description":62,"published_at":63,"unpublished_at":10,"updated_at":64,"created_at":65,"highlight_image":10,"image":66,"categories":72},"2465aea4-9cb6-4818-b952-75996c260152","Frio não é desculpa: como manter a rotina de exercícios no inverno","como-manter-rotina-de-exercicios-no-inverno","6 min","Especialista da UniSociesc orienta sobre os principais cuidados com a prática de atividade física nos dias mais gelados.","\u003Cp>As temperaturas mais baixas e os dias mais curtos típicos do inverno, muitas vezes, são um convite tentador para ficar debaixo das cobertas e abandonar a rotina de exercícios. Nessa época do ano, é bastante comum que a vontade de se exercitar diminua e que a atividade física seja procrastinada. No entanto, é justamente nos dias frios que se movimentar torna-se ainda mais importante para a manutenção da saúde física e mental.\u003C\u002Fp>\u003Cp>De acordo com o professor de Educação Física da UniSociesc, \u003Cstrong>Lucas Voltolini\u003C\u002Fstrong>, o corpo humano foi feito para o movimento e a temperatura é apenas uma variável externa. “\u003Ci>Nosso organismo precisa do exercício para manter a saúde cardiorrespiratória, o condicionamento físico, a composição corporal e outras funções fisiológicas essenciais\u003C\u002Fi>”, explica. Além disso, no inverno, tendemos a consumir alimentos mais calóricos, o que torna a atividade física uma aliada no equilíbrio entre ingestão e gasto energético.\u003C\u002Fp>\u003Cp>A principal diferença entre praticar exercícios em dias quentes e em dias frios está na resposta fisiológica do corpo. No verão, os vasos sanguíneos estão dilatados, o que pode deixar a pessoa mais ofegante e provocar uma sensação maior de cansaço.\u003C\u002Fp>\u003Cp>Já no inverno ocorre o oposto: os vasos se contraem, há maior gasto de energia para manter a temperatura corporal e o metabolismo tende a acelerar. “\u003Ci>Em temperaturas baixas, a parte mais difícil é iniciar a atividade, mas, após o aquecimento, o corpo se adapta e o rendimento pode ser até melhor em comparação aos dias mais quentes\u003C\u002Fi>”, afirma o professor.\u003C\u002Fp>\u003Cp>Apesar dos benefícios, alguns cuidados são essenciais para garantir que a prática de atividade física em dias frios seja segura e eficaz. A seguir, listamos os principais pontos de atenção, com base nas orientações do professor Lucas Voltolini.\u003C\u002Fp>\u003Cp>\u003Cstrong>1.\u003C\u002Fstrong> Escolha roupas adequadas para o treino\u003C\u002Fp>\u003Cp>O primeiro passo é escolher roupas apropriadas para a temperatura. “R\u003Ci>oupas leves e confortáveis, mas que ajudem a manter o corpo aquecido, fazem toda a diferença\u003C\u002Fi>”, recomenda Voltolini. Para atividades ao ar livre, o ideal é optar por roupas térmicas, luvas, gorros e meias mais grossas. Em academias ou ambientes fechados, é comum que o corpo aqueça rapidamente, então vestir-se em camadas facilita o ajuste à temperatura durante a atividade.\u003C\u002Fp>\u003Cp>\u003Cstrong>2.\u003C\u002Fstrong> Priorize o aquecimento\u003C\u002Fp>\u003Cp>Antes de iniciar o treino, é essencial realizar um bom aquecimento para preparar o corpo. “\u003Ci>Elevação da temperatura corporal, aumento dos batimentos cardíacos e ativação da circulação são fundamentais para evitar lesões\u003C\u002Fi>”, explica o professor. O aquecimento pode incluir atividades como caminhada leve, bicicleta, corda, pequenos saltos e movimentos de mobilidade para as articulações.\u003C\u002Fp>\u003Cp>\u003Cstrong>3.\u003C\u002Fstrong> Atenção ao horário\u003C\u002Fp>\u003Cp>A exposição a temperaturas muito baixas pode ser desconfortável, principalmente para quem não está habituado. Por isso, o professor sugere adequar o horário dos treinos: \u003Ci>“Evite os períodos mais frios do dia, como antes do nascer do sol. Com o aumento da temperatura e a presença do sol, a prática se torna mais segura e prazerosa\u003C\u002Fi>”, comenta.\u003C\u002Fp>\u003Cp>\u003Cstrong>4\u003C\u002Fstrong>. Cuide da hidratação\u003C\u002Fp>\u003Cp>Mesmo que a sensação de sede seja menor, o corpo continua perdendo líquido por urina, respiração e transpiração. “\u003Ci>No inverno, as pessoas tendem a tomar menos água e a consumir bebidas diuréticas como café e chimarrão. Isso aumenta ainda mais a necessidade de reposição de água\u003C\u002Fi>”, alerta. Ter uma garrafinha sempre por perto é uma forma simples de manter o corpo hidratado.\u003C\u002Fp>\u003Cp>\u003Cstrong>5.\u003C\u002Fstrong> Mantenha a regularidade (ou retome com cautela)\u003C\u002Fp>\u003Cp>Interromper os treinos durante o inverno pode gerar um “\u003Ci>efeito sanfona” na rotina de exercícios. “O ideal é manter a constância para evitar a necessidade de recomeçar do zero a cada nova estação\u003C\u002Fi>”, diz Voltolini. Para quem está parado, o recomeço deve ser gradual, respeitando os limites do corpo e, se possível, com orientação profissional.\u003C\u002Fp>\u003Cp>\u003Cstrong>6.\u003C\u002Fstrong> Proteja-se após o treino\u003C\u002Fp>\u003Cp>Não é só antes ou durante o exercício que o cuidado deve existir. “\u003Ci>Após a prática, é importante se agasalhar novamente para evitar quedas bruscas de temperatura corporal, que podem favorecer resfriados e outras doenças comuns no inverno\u003C\u002Fi>”, destaca o professor.\u003C\u002Fp>\u003Cp>\u003Cstrong>7\u003C\u002Fstrong>. Atividade física contribui para prevenir doenças\u003C\u002Fp>\u003Cp>Durante o inverno, o risco de problemas cardiorrespiratórios tende a aumentar. A boa notícia é que a atividade física fortalece o sistema imunológico e ajuda a prevenir essas condições. “\u003Ci>Manter uma rotina ativa é também uma forma de cuidado com a saúde como um todo\u003C\u002Fi>”, lembra Voltolini.\u003C\u002Fp>\u003Cp>\u003Cstrong>Gasto calórico maior no frio é real\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>O corpo realmente gasta mais energia para se manter aquecido em dias frios. Esse aumento no metabolismo é natural, mas não deve ser considerado isoladamente para quem busca emagrecer. “\u003Ci>Como a ingestão calórica também costuma ser maior, a prática regular de exercícios é o que garante o equilíbrio nesse balanço energético\u003C\u002Fi>”, alerta o professor.\u003C\u002Fp>\u003Cp>De acordo com a Organização Mundial da Saúde (OMS), a recomendação é praticar ao menos 300 minutos semanais de atividade física para a manutenção da saúde. Isso inclui não apenas treinos em academias ou práticas esportivas, mas também atividades do cotidiano como deslocamentos ativos (caminhada ou bicicleta), tarefas domésticas ou trabalhos braçais.\u003C\u002Fp>\u003Cp>Manter a rotina de exercícios no inverno não é apenas uma questão de disciplina, mas de consciência sobre os benefícios para a saúde. “O segredo é a adaptação. Uma vez que o corpo se acostuma, o rendimento pode até melhorar”, finaliza Voltolini. 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