{"id":15230,"date":"2025-08-20T13:07:08","date_gmt":"2025-08-20T11:07:08","guid":{"rendered":"https:\/\/leitelarsa.es\/?p=15230"},"modified":"2025-08-22T11:21:18","modified_gmt":"2025-08-22T09:21:18","slug":"canto-leite-hai-que-tomar-ao-dia","status":"publish","type":"post","link":"https:\/\/leitelarsa.es\/gl\/blog\/pastoreo\/canto-leite-hai-que-tomar-ao-dia","title":{"rendered":"Canto leite hai que tomar ao d\u00eda?"},"content":{"rendered":"<p><span data-contrast=\"auto\">O leite \u00e9 un alimento que est\u00e1 presente no noso d\u00eda a d\u00eda desde que a infancia. No almorzo, na merenda, no caf\u00e9\u2026 Pero sabemos realmente canto leite hai que tomar ao d\u00eda? Var\u00eda en funci\u00f3n da idade? Cales son as recomendaci\u00f3ns oficiais sobre o seu consumo? Segue lendo para resolver todas estas d\u00fabidas!\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h2>O leite: un alimento case perfecto<\/h2>\n<p><span data-contrast=\"auto\">\u00a0O primeiro que hai que saber \u00e9 que\u202fo <\/span><b><span data-contrast=\"auto\">leite \u00e9 un alimento cunha elevada densidade nutricional<\/span><\/b><span data-contrast=\"auto\">, o que significa que achega unha gran cantidade de nutrientes esenciais en relaci\u00f3n \u00e1s calor\u00edas que cont\u00e9n. Nun vaso de <\/span><a href=\"https:\/\/leitelarsa.es\/gl\/produtos\/leite\/leites-tradicionais-de-pastoreo\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">leite<\/span><\/a><span data-contrast=\"auto\"> atopamos prote\u00ednas de alta calidade, calcio de f\u00e1cil absorci\u00f3n, f\u00f3sforo, potasio, iodo e vitaminas como a A, B2 e B12, entre outras. Grazas a esta combinaci\u00f3n \u00fanica de nutrientes, o leite \u00e9 un alimento moi valioso para manter os nosos \u00f3sos sans e fortes, conservar e aumentar a nosa masa muscular e asegurar o funcionamento normal do metabolismo. Ademais, o leite \u00e9 un alimento vers\u00e1til e accesible. P\u00f3dese tomar s\u00f3, con caf\u00e9, con cacao, en batidos, en <\/span><a href=\"https:\/\/leitelarsa.es\/gl\/receitas\/receitas-dos-nosos-larseiros\/receita-rigatoni-con-cogomelos\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">cremas<\/span><\/a><span data-contrast=\"auto\"> ou en <\/span><a href=\"https:\/\/leitelarsa.es\/gl\/receitas\/receitas-larsa\/receita-castanas-cocidas\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">receitas<\/span><\/a><span data-contrast=\"auto\">\u2026 As posibilidades son infinitas!\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h2>Canto leite hai que tomar ao d\u00eda?<\/h2>\n<p><span data-contrast=\"auto\">\u00a0Segundo o\u202f\u00faltimo Informe do Comit\u00e9 Cient\u00edfico da <\/span><a href=\"https:\/\/www.aesan.gob.es\/AECOSAN\/web\/home\/aecosan_inicio.htm\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">AESAN<\/span><\/a><span data-contrast=\"auto\"> (2022) sobre recomendaci\u00f3ns diet\u00e9ticas sostibles e recomendaci\u00f3ns de actividade f\u00edsica para a poboaci\u00f3n espa\u00f1ola, recom\u00e9ndase consumir <\/span><b><span data-contrast=\"auto\">ata 3 raci\u00f3ns de l\u00e1cteos ao d\u00eda<\/span><\/b><span data-contrast=\"auto\">, e o leite pode ser unha ou varias desas raci\u00f3ns. Unha raci\u00f3n de leite equivale a\u202f<\/span><b><span data-contrast=\"auto\">un vaso ou unha cunca de entre 200 e 250 ml<\/span><\/b><span data-contrast=\"auto\">.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">\u00a0Se falamos de iogur, unha raci\u00f3n ser\u00eda unha unidade, \u00e9 dicir, 125 g. Finalmente, para os queixos depender\u00e1 do seu contido graxo. As\u00ed, no caso dun queixo fresco, unha raci\u00f3n corresponde a 85-125 g, mentres que, para un queixo semicurado ou curado, esta red\u00facese a 40-60 g (\u00e9 dicir, dous ou tres liscos de queixo).\u202f\u202f\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">\u00a0Isto significa que tomar un ou dous vasos de leite ao d\u00eda \u00e9 un xeito excelente de cubrir parte das nosas necesidades de nutrientes como calcio, prote\u00ednas e vitaminas. E se ademais se combina con outra raci\u00f3n de iogur ou queixo, compl\u00e9tase a achega recomendada de l\u00e1cteos de forma sinxela e saborosa.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h2>Por que \u00e9 importante tomar leite cada d\u00eda?<span data-ccp-props=\"{}\">\u00a0<\/span><\/h2>\n<p><span data-contrast=\"auto\">Porque grazas ao calcio de f\u00e1cil absorci\u00f3n e \u00e1s prote\u00ednas de alta calidade, o leite ax\u00fadanos a manter os \u00f3sos e m\u00fasculos sans e fortes, especialmente en etapas crave como a infancia, a adolescencia, o embarazo, a <\/span><a href=\"https:\/\/leitelarsa.es\/gl\/blog\/lacteos-e-menopausa\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">menopausa<\/span><\/a><span data-contrast=\"auto\"> ou a vellez.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">\u00a0Ademais, hai evidencia que mostra que o consumo habitual de leite e l\u00e1cteos fermentados as\u00f3ciase con beneficios como:\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ul>\n<li><span data-contrast=\"auto\">\u00a0Menor risco de desenvolver enfermidade cardiovascular\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">\u00a0Menor risco de hipertensi\u00f3n\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">\u00a0Menor risco de desenvolver diabetes tipo 2\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<\/ul>\n<h2>Inxestas recomendadas de l\u00e1cteos para cada etapa<\/h2>\n<p><span data-contrast=\"auto\">A\u00ednda que a recomendaci\u00f3n xeral para a poboaci\u00f3n adulta \u00e9 de 3 raci\u00f3ns de l\u00e1cteos ao d\u00eda, nas que o leite pode ocupar unha ou varias, esta cantidade pode variar segundo a idade, o x\u00e9nero, o estado de sa\u00fade e as necesidades nutricionais individuais espec\u00edficas.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">\u00a0Por exemplo, en etapas como a adolescencia, o embarazo, a lactaci\u00f3n ou a menopausa, o corpo necesita m\u00e1is minerais (especialmente calcio), prote\u00ednas e vitaminas para soster procesos como o crecemento, a formaci\u00f3n \u00f3sea, a produci\u00f3n de leite materno ou a prevenci\u00f3n da perda de masa \u00f3sea. Nestes casos, recom\u00e9ndase aumentar o consumo de l\u00e1cteos a 3-4 raci\u00f3ns diarias.\u00a0\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>O leite \u00e9 un alimento que est\u00e1 presente no noso d\u00eda a d\u00eda desde que a infancia. No almorzo, na merenda, no caf\u00e9\u2026 Pero sabemos realmente canto leite hai que tomar ao d\u00eda? Var\u00eda en funci\u00f3n da idade? Cales son as recomendaci\u00f3ns oficiais sobre o seu consumo? Segue lendo para resolver todas estas d\u00fabidas!\u00a0\u00a0 O&hellip; <a class=\"more-link\" href=\"https:\/\/leitelarsa.es\/gl\/blog\/pastoreo\/canto-leite-hai-que-tomar-ao-dia\">Seguir lendo <span class=\"screen-reader-text\">Canto leite hai que tomar ao d\u00eda?<\/span><\/a><\/p>\n","protected":false},"author":10,"featured_media":15228,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[273],"tags":[378],"class_list":["post-15230","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pastoreo","tag-leite-de-pastoreo-gl","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Canto leite hai que tomar ao d\u00eda? | Leite Larsa<\/title>\n<meta name=\"description\" content=\"Descubre canto leite tomar ao d\u00eda, canto \u00e9 unha raci\u00f3n de leite nunha alimentaci\u00f3n saudable e por que \u00e9 importante para a t\u00faa sa\u00fade\" \/>\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\/pastoreo\/canto-leite-hai-que-tomar-ao-dia\" \/>\n<meta property=\"og:locale\" content=\"gl_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Canto leite hai que tomar ao d\u00eda?\" \/>\n<meta property=\"og:description\" content=\"Descubre canto \u00e9 unha raci\u00f3n de leite nunha alimentaci\u00f3n saudable, cantas debes consumir e por que \u00e9 importante para a t\u00faa sa\u00fade\" \/>\n<meta property=\"og:url\" content=\"https:\/\/leitelarsa.es\/gl\/blog\/pastoreo\/canto-leite-hai-que-tomar-ao-dia\" \/>\n<meta property=\"og:site_name\" content=\"Leche Larsa\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/LeiteLarsa\" \/>\n<meta property=\"article:published_time\" content=\"2025-08-20T11:07:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-22T09:21:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/leitelarsa.es\/wp-content\/uploads\/2025\/08\/Larsa-Blog-2025-Post-leite-o-dia.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"960\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Contenidos Bysidecar\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@leitelarsa\" \/>\n<meta name=\"twitter:site\" content=\"@leitelarsa\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Contenidos Bysidecar\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/leitelarsa.es\/gl\/blog\/pastoreo\/canto-leite-hai-que-tomar-ao-dia#article\",\"isPartOf\":{\"@id\":\"https:\/\/leitelarsa.es\/gl\/blog\/pastoreo\/canto-leite-hai-que-tomar-ao-dia\"},\"author\":{\"name\":\"Contenidos Bysidecar\",\"@id\":\"https:\/\/leitelarsa.es\/gl#\/schema\/person\/afbc42adfa738532366fa7f6e9fe530f\"},\"headline\":\"Canto leite hai que tomar ao d\u00eda?\",\"datePublished\":\"2025-08-20T11:07:08+00:00\",\"dateModified\":\"2025-08-22T09:21:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/leitelarsa.es\/gl\/blog\/pastoreo\/canto-leite-hai-que-tomar-ao-dia\"},\"wordCount\":609,\"publisher\":{\"@id\":\"https:\/\/leitelarsa.es\/gl#organization\"},\"image\":{\"@id\":\"https:\/\/leitelarsa.es\/gl\/blog\/pastoreo\/canto-leite-hai-que-tomar-ao-dia#primaryimage\"},\"thumbnailUrl\":\"https:\/\/leitelarsa.es\/wp-content\/uploads\/2025\/08\/Larsa-Blog-2025-Post-leite-o-dia.jpg\",\"keywords\":[\"Leite de Pastoreo\"],\"articleSection\":[\"Pastoreo\"],\"inLanguage\":\"gl-ES\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/leitelarsa.es\/gl\/blog\/pastoreo\/canto-leite-hai-que-tomar-ao-dia\",\"url\":\"https:\/\/leitelarsa.es\/gl\/blog\/pastoreo\/canto-leite-hai-que-tomar-ao-dia\",\"name\":\"Canto leite hai que tomar ao d\u00eda? 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