{"id":8886,"date":"2023-09-05T21:31:29","date_gmt":"2023-09-05T19:31:29","guid":{"rendered":"https:\/\/www.elciruelo.com\/?p=8886"},"modified":"2023-09-05T21:31:29","modified_gmt":"2023-09-05T19:31:29","slug":"mindful-eating-o-que-e-e-como-coloca-la-em-pratica","status":"publish","type":"post","link":"https:\/\/www.elciruelo.com\/pt-br\/mindful-eating-o-que-e-e-como-coloca-la-em-pratica\/","title":{"rendered":"Mindful Eating: O que \u00e9 e como coloc\u00e1-la em pr\u00e1tica"},"content":{"rendered":"

A alimenta\u00e7\u00e3o consciente (Mindful Eating) \u00e9 baseada na aten\u00e7\u00e3o plena (mindfulness), um conceito budista relacionado a uma forma de medita\u00e7\u00e3o que o ajuda a reconhecer e lidar com suas emo\u00e7\u00f5es e sensa\u00e7\u00f5es f\u00edsicas; nesse caso, ela \u00e9 transportada para alcan\u00e7ar um estado de aten\u00e7\u00e3o plena \u00e0s experi\u00eancias e sinais f\u00edsicos ao comer. Em outras palavras, a alimenta\u00e7\u00e3o consciente o ajuda a comer de forma consciente, conhecendo seu corpo e suas necessidades a qualquer momento. O objetivo \u00e9 tornar seu relacionamento com a comida saud\u00e1vel e, portanto, sua vida tamb\u00e9m.<\/span><\/p>\n

Como introduzir o Mindful Eating em sua vida di\u00e1ria?<\/b><\/p>\n

Aqui est\u00e3o algumas etapas a serem seguidas para come\u00e7ar a desenvolver uma dieta consciente e melhorar sua rela\u00e7\u00e3o com os alimentos, recomendadas por nossa especialista em nutri\u00e7\u00e3o e psicologia Maria Jos\u00e9 Pastor:<\/span><\/p>\n

    \n
  1. Prepara\u00e7\u00e3o e escolha consciente dos alimentos<\/b>: Antes de come\u00e7ar a comer, reserve um momento para pensar no que voc\u00ea vai comer. Escolha alimentos que sejam nutritivos e forne\u00e7am energia e satisfa\u00e7\u00e3o.<\/span><\/li>\n
  2. Ambiente adequado<\/b>: tente comer em um local silencioso e sem distra\u00e7\u00f5es, como televis\u00e3o ou telefone. Isso o ajudar\u00e1 a se concentrar na experi\u00eancia de comer.<\/span><\/li>\n
  3. Conecte-se com seus sentidos<\/b>: antes de colocar a comida na boca, observe as cores, as formas e os cheiros dos alimentos no prato. Depois, ao comer, preste aten\u00e7\u00e3o na textura, no sabor e na temperatura de cada mordida.<\/span><\/li>\n
  4. Coma devagar<\/b>: mastigue cada mordida lenta e conscientemente. Aproveite o processo de mastigar e engolir, em vez de se apressar para terminar a refei\u00e7\u00e3o.<\/span><\/li>\n
  5. Observe as sensa\u00e7\u00f5es f\u00edsicas<\/b>: enquanto come, preste aten\u00e7\u00e3o \u00e0s sensa\u00e7\u00f5es f\u00edsicas do seu corpo. Voc\u00ea se sente faminto ou cheio? Observe como essas sensa\u00e7\u00f5es mudam \u00e0 medida que voc\u00ea come.<\/span><\/li>\n
  6. Ou\u00e7a seu corpo<\/b>: aprenda a reconhecer os sinais de fome e saciedade. Coma quando estiver com fome e pare quando se sentir saciado, mesmo que n\u00e3o tenha terminado o prato.<\/span><\/li>\n
  7. Elimine as distra\u00e7\u00f5es<\/b>: Evite outras atividades enquanto estiver comendo, como trabalhar no computador ou assistir \u00e0 TV. Isso permitir\u00e1 que voc\u00ea se concentre totalmente na experi\u00eancia de comer.<\/span><\/li>\n
  8. Pratique a gratid\u00e3o<\/b>: reserve um momento para agradecer pela comida em seu prato e pela oportunidade de nutrir seu corpo.<\/span><\/li>\n
  9. Aceite sem julgamento<\/b>: N\u00e3o se julgue pelo que come. A alimenta\u00e7\u00e3o consciente envolve uma atitude compassiva e sem julgamentos em rela\u00e7\u00e3o a si mesmo.<\/span><\/li>\n
  10. Pratique regularmente<\/b>: A alimenta\u00e7\u00e3o consciente \u00e9 uma habilidade que se desenvolve com a pr\u00e1tica constante. Quanto mais voc\u00ea a praticar, mais natural ela se tornar\u00e1.<\/span><\/li>\n<\/ol>\n

    Lembre-se de que o Mindful Eating n\u00e3o \u00e9 uma t\u00e9cnica voltada para a perda de peso ou para o in\u00edcio de uma dieta, ele simplesmente busca o bem-estar geral por meio do desenvolvimento de um bom relacionamento com os alimentos e de pr\u00e1ticas alimentares mais saud\u00e1veis que levem \u00e0 diminui\u00e7\u00e3o dos desejos impulsivos e \u00e0 redu\u00e7\u00e3o da quantidade de alimentos ingeridos.<\/span><\/p>\n

    \u00c9 interessante combinar a pr\u00e1tica de Mindful Eating com Mindfulness, atividades complementares que nos ajudar\u00e3o a estabelecer uma conex\u00e3o com nosso corpo e o ambiente ao nosso redor.\u00a0<\/span><\/p>\n

    Voc\u00ea pode acompanhar nossa se\u00e7\u00e3o de vida saud\u00e1vel com conselhos de nossos especialistas em nutri\u00e7\u00e3o e psicologia em nossas redes sociais @elciruelofruits e @doceuvabr.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

    A alimenta\u00e7\u00e3o consciente (Mindful Eating) \u00e9 baseada na aten\u00e7\u00e3o plena (mindfulness), um conceito budista relacionado a uma forma de medita\u00e7\u00e3o que o ajuda a reconhecer e lidar com suas emo\u00e7\u00f5es e sensa\u00e7\u00f5es f\u00edsicas; nesse caso, ela \u00e9 transportada para alcan\u00e7ar um estado de aten\u00e7\u00e3o plena \u00e0s experi\u00eancias e sinais f\u00edsicos ao comer. Em outras palavras, […]<\/p>\n","protected":false},"author":8,"featured_media":8882,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[36],"tags":[],"class_list":["post-8886","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude-e-nutricao"],"acf":[],"yoast_head":"\nMindful Eating: O que \u00e9 e como coloc\u00e1-la em pr\u00e1tica - El Ciruelo<\/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.elciruelo.com\/pt-br\/mindful-eating-o-que-e-e-como-coloca-la-em-pratica\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mindful Eating: O que \u00e9 e como coloc\u00e1-la em pr\u00e1tica - El Ciruelo\" \/>\n<meta property=\"og:description\" content=\"A alimenta\u00e7\u00e3o consciente (Mindful Eating) \u00e9 baseada na aten\u00e7\u00e3o plena (mindfulness), um conceito budista relacionado a uma forma de medita\u00e7\u00e3o que o ajuda a reconhecer e lidar com suas emo\u00e7\u00f5es e sensa\u00e7\u00f5es f\u00edsicas; nesse caso, ela \u00e9 transportada para alcan\u00e7ar um estado de aten\u00e7\u00e3o plena \u00e0s experi\u00eancias e sinais f\u00edsicos ao comer. 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