{"id":15848,"date":"2025-09-10T08:09:11","date_gmt":"2025-09-10T06:09:11","guid":{"rendered":"https:\/\/www.mylasertabac.com\/programa-de-20-dias-mylasertabac-dia-3\/"},"modified":"2025-09-08T22:56:05","modified_gmt":"2025-09-08T20:56:05","slug":"programa-de-20-dias-mylasertabac-dia-3","status":"publish","type":"post","link":"https:\/\/www.mylasertabac.com\/pt-pt\/programa-de-20-dias-mylasertabac-dia-3\/","title":{"rendered":"Programa de 20 dias MyLaserTabac &#8211; Dia 3"},"content":{"rendered":"\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Receitas equilibradas para manteres o peso depois de deixares de fumar<\/p>\n\n<p>Deixaste de fumar gra\u00e7as ao m\u00e9todo <strong>MyLaserTabac<\/strong>, e isso \u00e9 uma vit\u00f3ria que muda a tua vida. Mas, tal como muitos ex-fumadores, h\u00e1 uma preocupa\u00e7\u00e3o que continua a surgir: <em>ser\u00e1 que vou engordar?<\/em> Este receio \u00e9 leg\u00edtimo, porque a nicotina estimula o metabolismo e reduz o apetite. Quando parares, o teu corpo volta ao seu ritmo normal e os desejos podem instalar-se.  <\/p>\n\n<p>\u00c9 a\u00ed que n\u00f3s entramos. MyLaserTabac n\u00e3o se limita a libertar-te dos cigarros: apoiamos-te <strong>depois de deixares de fumar<\/strong>, oferecendo-te diariamente menus simples, equilibrados e satisfat\u00f3rios para te ajudar a manter a tua figura enquanto consolidas a tua nova vida sem tabaco. <\/p>\n\n<p>Hoje, <strong>dia 3<\/strong>, descobre um menu saboroso e f\u00e1cil de preparar, concebido para te apoiar em todas as refei\u00e7\u00f5es.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">O m\u00e9todo anti-tabaco MyLaserTabac express<\/h2>\n\n<p>Antes de cozinhar ou ao mais pequeno momento de fraqueza, aplica o nosso ritual:<\/p>\n\n<ol class=\"wp-block-list\">\n<li><strong>Bebe um grande copo de \u00e1gua fresca<\/strong> para matar a sede e hidratar o corpo.<\/li>\n\n\n\n<li>Respira <strong>em 4-4<\/strong>: inspira durante 4 segundos, expira durante 4 segundos, repete durante 1 minuto.<\/li>\n\n\n\n<li><strong>Move-te durante 90 segundos<\/strong>: caminha rapidamente, faz alguns agachamentos ou alongamentos.<\/li>\n\n\n\n<li>Muda <strong>o sabor da tua boca<\/strong>: morde uma ma\u00e7\u00e3, mastiga uma pastilha el\u00e1stica sem a\u00e7\u00facar.<\/li>\n<\/ol>\n\n<p>Em 3 minutos, o desejo desaparece.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Pequeno-almo\u00e7o &#8211; Ta\u00e7a de batido energ\u00e9tico com frutos vermelhos e sementes de chia<\/h2>\n\n<p>Um despertar repleto de vitaminas que reduz o teu apetite sem excesso de calorias.<\/p>\n\n<p><strong>Ingredientes (para 1 pessoa)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>150 g de iogurte natural (ou skyr)<\/li>\n\n\n\n<li>100 g de frutos vermelhos (frescos ou congelados)<\/li>\n\n\n\n<li>\u00bd banana<\/li>\n\n\n\n<li>1 colher de sopa de aveia em flocos <\/li>\n\n\n\n<li>1 colher de ch\u00e1 de sementes de chia <\/li>\n\n\n\n<li>Algumas frutas frescas para a cobertura (kiwi, mirtilos, morangos)<\/li>\n<\/ul>\n\n<p><strong>Prepara\u00e7\u00e3o<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Mistura o iogurte, os frutos vermelhos, meia banana e a aveia em flocos.<\/li>\n\n\n\n<li>Deita numa tigela.<\/li>\n\n\n\n<li>Adiciona os restantes frutos frescos por cima e polvilha com sementes de chia.<\/li>\n<\/ol>\n\n<p><strong>Porque \u00e9 que funciona?<\/strong><br\/>Uma mistura de fibras, antioxidantes e prote\u00ednas para come\u00e7ares o dia sem picos de a\u00e7\u00facar ou desejos.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Almo\u00e7o &#8211; Wrap de atum, legumes estaladi\u00e7os e queijo fresco light<\/h2>\n\n<p>Uma refei\u00e7\u00e3o r\u00e1pida, fresca e completa, perfeita para levares para o escrit\u00f3rio.<\/p>\n\n<p><strong>Ingredientes (para 1 wrap)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>1 tortilha grande de farinha integral<\/li>\n\n\n\n<li>1 lata de atum simples (120 g)<\/li>\n\n\n\n<li>2 colheres de sopa de queijo fresco magro <\/li>\n\n\n\n<li>\u00bd cenoura ralada<\/li>\n\n\n\n<li>\u00bd palitos de pepino<\/li>\n\n\n\n<li>Algumas folhas de salada<\/li>\n\n\n\n<li>Sumo de lim\u00e3o, sal, pimenta<\/li>\n<\/ul>\n\n<p><strong>Prepara\u00e7\u00e3o<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Mistura o atum escorrido com o queijo fresco, um pouco de sumo de lim\u00e3o, sal e pimenta.<\/li>\n\n\n\n<li>Espalha esta mistura sobre a tortilha.<\/li>\n\n\n\n<li>Acrescenta os legumes crus e as folhas de salada.<\/li>\n\n\n\n<li>Enrola bem o embrulho e corta-o ao meio.<\/li>\n<\/ol>\n\n<p><strong>Porque \u00e9 que funciona?<\/strong><br\/>O atum fornece prote\u00edna magra, os legumes fibra e croc\u00e2ncia, tudo num formato pr\u00e1tico e saciante.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Jantar &#8211; Gratinado ligeiro de courgettes e tomate com queijo parmes\u00e3o<\/h2>\n\n<p>Um jantar quente e saboroso, com pouca gordura mas rico em sabor.<\/p>\n\n<p><strong>Ingredientes (para 1 pessoa)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>1 courgette<\/li>\n\n\n\n<li>2 tomates<\/li>\n\n\n\n<li>1 cebola pequena<\/li>\n\n\n\n<li>1 colher de sopa de azeite <\/li>\n\n\n\n<li>20 g de queijo parmes\u00e3o ralado<\/li>\n\n\n\n<li>Sal, pimenta, ervas de Provence<\/li>\n<\/ul>\n\n<p><strong>Prepara\u00e7\u00e3o<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Pr\u00e9-aquece o forno a 180\u00b0C.<\/li>\n\n\n\n<li>Pica a cebola e frita-a no azeite durante 2 minutos.<\/li>\n\n\n\n<li>Corta a courgette e os tomates em peda\u00e7os.<\/li>\n\n\n\n<li>Alternar as curgetes e os tomates num prato para gratinar, juntar a cebola, sal e pimenta e polvilhar com ervas arom\u00e1ticas.<\/li>\n\n\n\n<li>Polvilha com parmes\u00e3o e leva ao forno durante 20 minutos.<\/li>\n<\/ol>\n\n<p><strong>Porque \u00e9 que funciona?<\/strong><br\/>Um prato quente rico em fibras e que te satisfaz sem excesso de calorias, perfeito para um final de dia leve.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Lanche opcional<\/h2>\n\n<p>Uma m\u00e3o cheia de frutos secos (20 g) ou uma ma\u00e7\u00e3. Escolhe sempre fruta fresca em vez de bolachas ou doces. <\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Conclus\u00e3o<\/h2>\n\n<p>Deixaste de fumar gra\u00e7as ao <strong><a href=\"https:\/\/www.mylasertabac.com\/pt-pt\/\">MyLaserTabac<\/a><\/strong>e agora est\u00e1s preocupado com o aumento de peso. N\u00f3s temos a solu\u00e7\u00e3o: todos os dias, um menu concebido s\u00f3 para ti, para que te mantenhas motivado e mantenhas a tua figura. <\/p>\n\n<p><strong>Parab\u00e9ns a ti por deixares <a href=\"https:\/\/www.mylasertabac.com\/pt-pt\/\">de fumar<\/a>.<\/strong> Continua, n\u00e3o desistas. Cada dia sem cigarros \u00e9 uma vit\u00f3ria. Est\u00e1s a ganhar em todos os sentidos: sa\u00fade, energia, confian\u00e7a. MyLaserTabac est\u00e1 ao teu lado para te ajudar a continuar, passo a passo, refei\u00e7\u00e3o a refei\u00e7\u00e3o.   <\/p>\n\n<div style=\"height:43px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/\/mlt-verteau.svg\" alt=\"\" class=\"wp-image-13\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Receitas equilibradas para manteres o peso depois de deixares de fumar Deixaste de fumar gra\u00e7as ao m\u00e9todo MyLaserTabac, e isso \u00e9 uma vit\u00f3ria que muda a tua vida. Mas, tal como muitos ex-fumadores, h\u00e1 uma preocupa\u00e7\u00e3o que continua a surgir: ser\u00e1 que vou engordar? Este receio \u00e9 leg\u00edtimo, porque a nicotina estimula o metabolismo e [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15841,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[130,77],"tags":[],"class_list":["post-15848","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude","category-sem-categoria"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Programa de 20 dias MyLaserTabac - Dia 3 - My Laser Tabac<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mylasertabac.com\/pt-pt\/programa-de-20-dias-mylasertabac-dia-3\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programa de 20 dias MyLaserTabac - Dia 3 - My Laser Tabac\" \/>\n<meta property=\"og:description\" content=\"Receitas equilibradas para manteres o peso depois de deixares de fumar Deixaste de fumar gra\u00e7as ao m\u00e9todo MyLaserTabac, e isso \u00e9 uma vit\u00f3ria que muda a tua vida. Mas, tal como muitos ex-fumadores, h\u00e1 uma preocupa\u00e7\u00e3o que continua a surgir: ser\u00e1 que vou engordar? 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