{"id":14470,"date":"2025-03-13T13:03:51","date_gmt":"2025-03-13T12:03:51","guid":{"rendered":"https:\/\/leitelarsa.es\/?p=14470"},"modified":"2025-03-13T13:03:57","modified_gmt":"2025-03-13T12:03:57","slug":"cantos-alimentos-lacteos-debemos-consumir-ao-dia-en-cada-etapa-vital","status":"publish","type":"post","link":"https:\/\/leitelarsa.es\/gl\/blog\/cantos-alimentos-lacteos-debemos-consumir-ao-dia-en-cada-etapa-vital","title":{"rendered":"Cantos alimentos l\u00e1cteos debemos consumir ao d\u00eda en cada etapa vital?"},"content":{"rendered":"<p><span data-contrast=\"auto\">O leite e os derivados l\u00e1cteos (como o iogur ou o queixo) son alimentos cun alto valor nutricional. Os nutrientes que achegan son vitais para o desenvolvemento e mantemento de \u00f3sos e dentes, a funci\u00f3n muscular, a coagulaci\u00f3n, o metabolismo e a sa\u00fade xeral. Adaptar o consumo de l\u00e1cteos segundo a idade e o estilo de vida \u00e9 fundamental para satisfacer as necesidades nutricionais espec\u00edficas de cada etapa e circunstancia. Desde a infancia ata a terceira idade, os l\u00e1cteos ach\u00e9gannos importantes nutrientes.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><span data-contrast=\"auto\">L\u00e1cteos na infancia\u00a0\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">Durante (polo menos) os primeiros seis meses de vida, a OMS recomenda a lactaci\u00f3n materna exclusiva, xa que achega todos os nutrientes necesarios para o crecemento e desenvolvemento do beb\u00e9. A partir dos seis meses, introd\u00facense alimentos complementarios para satisfacer as crecentes necesidades nutricionais do neno. O iogur natural sen azucre pode introducirse a partir dos nove meses e o leite de vaca enteiro p\u00f3dese introducir a partir dos doce meses. O leite e os seus derivados son fundamentais nesta etapa porque achegan calcio e prote\u00ednas esenciais para o desenvolvemento \u00f3seo e dental.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">En nenos, recom\u00e9ndanse <\/span><b><span data-contrast=\"auto\">3 raci\u00f3ns ao d\u00eda<\/span><\/b><span data-contrast=\"auto\"> de l\u00e1cteos.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><span data-contrast=\"auto\">L\u00e1cteos na adolescencia\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">A adolescencia \u00e9 un per\u00edodo de r\u00e1pido crecemento e desenvolvemento, o que incrementa a demanda de nutrientes. O consumo adecuado de l\u00e1cteos \u00e9 esencial para acadar a masa \u00f3sea \u00f3ptima e previr futuros problemas \u00f3seos, como a osteoporose. As recomendaci\u00f3ns de consumo de l\u00e1cteos ao d\u00eda aumentan neste grupo de idade, xa que as necesidades de nutrientes son maiores.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">En adolescentes, recom\u00e9ndanse <\/span><b><span data-contrast=\"auto\">4 raci\u00f3ns ao d\u00eda<\/span><\/b><span data-contrast=\"auto\"> de l\u00e1cteos.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><span data-contrast=\"auto\">L\u00e1cteos na idade adulta\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">De adultos, os l\u00e1cteos contin\u00faan sendo unha fonte importante de nutrientes. O consumo regular de leite e os seus derivados facilita que as inxestas recomendadas de calcio, prote\u00edna e outras vitaminas e minerais esenciais sexan alcanzados con facilidade, contribu\u00edndo ao mantemento da masa \u00f3sea e muscular e \u00e1 sa\u00fade xeral. A cantidade recomendada pode variar segundo factores como o nivel de actividade f\u00edsica e as necesidades cal\u00f3ricas individuais.\u00a0\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">En adultos, a recomendaci\u00f3n \u00e9 consumir <\/span><b><span data-contrast=\"auto\">3 raci\u00f3ns de l\u00e1cteos ao d\u00eda<\/span><\/b><span data-contrast=\"auto\"> de media.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><span data-contrast=\"auto\">L\u00e1cteos no embarazo e a lactaci\u00f3n\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">Durante o embarazo e a lactaci\u00f3n, as necesidades nutricionais aumentan para apoiar o crecemento e desenvolvemento do feto e a produci\u00f3n de leite materno. Os l\u00e1cteos achegan calcio, prote\u00ednas e outros nutrientes esenciais nesta etapa. \u00c9 importante que as mulleres embarazadas e lactantes consuman cantidades axeitadas de l\u00e1cteos para satisfacer estas demandas aumentadas de nutrientes.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">En mulleres embarazadas e lactantes, recom\u00e9ndase consumir entre <\/span><b><span data-contrast=\"auto\">3 e 4 raci\u00f3ns de l\u00e1cteos ao d\u00eda.<\/span><\/b><span data-contrast=\"auto\">\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><span data-contrast=\"auto\">L\u00e1cteos na terceira idade\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">Na terceira idade, a absorci\u00f3n de calcio pode diminu\u00edr e ser menos eficiente, e a masa \u00f3sea e muscular tende a reducirse, aumentando o risco de osteoporose e sarcopenia. O consumo adecuado de nutrientes como o calcio, as prote\u00ednas e outras vitaminas e minerais esenciais que achegan os l\u00e1cteos e est\u00e1n estreitamente relacionados coa sa\u00fade \u00f3sea e muscular, pode axudar a mitigar estes efectos. As prote\u00ednas de alta calidade presentes nos l\u00e1cteos contrib\u00faen ao mantemento da masa muscular, o cal \u00e9 crucial para a mobilidade e a calidade de vida nesta etapa.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">En persoas de idade avanzada, recom\u00e9ndase consumir entre <\/span><b><span data-contrast=\"auto\">3 e 4 raci\u00f3ns de l\u00e1cteos ao d\u00eda.<\/span><\/b><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>O leite e os derivados l\u00e1cteos (como o iogur ou o queixo) son alimentos cun alto valor nutricional. Os nutrientes que achegan son vitais para o desenvolvemento e mantemento de \u00f3sos e dentes, a funci\u00f3n muscular, a coagulaci\u00f3n, o metabolismo e a sa\u00fade xeral. Adaptar o consumo de l\u00e1cteos segundo a idade e o estilo&hellip; <a class=\"more-link\" href=\"https:\/\/leitelarsa.es\/gl\/blog\/cantos-alimentos-lacteos-debemos-consumir-ao-dia-en-cada-etapa-vital\">Seguir lendo <span class=\"screen-reader-text\">Cantos alimentos l\u00e1cteos debemos consumir ao d\u00eda en cada etapa vital?<\/span><\/a><\/p>\n","protected":false},"author":10,"featured_media":14460,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[268],"tags":[],"class_list":["post-14470","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cantos alimentos l\u00e1cteos debemos consumir ao d\u00eda en cada etapa vital? | Leche Larsa<\/title>\n<meta name=\"description\" content=\"\u00bfSab\u00edas que o leite e os derivados l\u00e1cteos (como o iogur ou o queixo) son alimentos cun alto valor nutricional?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/leitelarsa.es\/gl\/blog\/cantos-alimentos-lacteos-debemos-consumir-ao-dia-en-cada-etapa-vital\" \/>\n<meta property=\"og:locale\" content=\"gl_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cantos alimentos l\u00e1cteos debemos consumir ao d\u00eda en cada etapa vital? 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