{"id":3076,"date":"2023-01-17T08:29:50","date_gmt":"2023-01-17T08:29:50","guid":{"rendered":"https:\/\/nutriratxe.com\/?p=3076"},"modified":"2024-08-22T09:27:49","modified_gmt":"2024-08-22T09:27:49","slug":"mindfulness-eating","status":"publish","type":"post","link":"https:\/\/nutriratxe.com\/index.php\/2023\/01\/17\/mindfulness-eating\/","title":{"rendered":"Mindfulness eating o alimentaci\u00f3n consciente"},"content":{"rendered":"<p><strong>\u00bfQu\u00e9 es el mindfulness eating?<\/strong><\/p>\n<p>El mindfulness eating es un simple h\u00e1bito para disfrutar y tener una buena relaci\u00f3n con la alimentaci\u00f3n. Se trata de una rama del mindfulness (atenci\u00f3n plena del momento) que engloba el consumo de alimentos de manera consciente interna y f\u00edsicamente, \u00e9ste es el arte de comer teniendo en cuenta los 5 sentidos: olfato, visi\u00f3n, sabor, tacto y o\u00eddo en conjunto con nuestras sensaciones (hambre y plenitud) de manera presente.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"189\" src=\"http:\/\/nutriratxe.com\/wp-content\/uploads\/2023\/01\/question-brain-ideas-2004314-300x189.jpg\" alt=\"question, brain, ideas\" loading=\"lazy\" srcset=\"https:\/\/nutriratxe.com\/wp-content\/uploads\/2023\/01\/question-brain-ideas-2004314-300x189.jpg 300w, https:\/\/nutriratxe.com\/wp-content\/uploads\/2023\/01\/question-brain-ideas-2004314-1024x645.jpg 1024w, https:\/\/nutriratxe.com\/wp-content\/uploads\/2023\/01\/question-brain-ideas-2004314-768x484.jpg 768w, https:\/\/nutriratxe.com\/wp-content\/uploads\/2023\/01\/question-brain-ideas-2004314.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\"><\/p>\n<p><strong>Objetivo del mindfulness eating:<\/strong><\/p>\n<p>El objetivo principal es establecer una <strong>conexi\u00f3n entre emociones, sensaciones, cuerpo y mente mientras comemos<\/strong> y por lo tanto, tener beneficios para nuestra salud.<\/p>\n<p><strong>Importancia en la actualidad: <\/strong><\/p>\n<p>Actualmente, tenemos muchas distracciones a nuestro alrededor. Vivimos en una sociedad donde no hay tiempo para nada y nos desenvolvemos de manera estresante y muy r\u00e1pida. Estamos constantemente pensando en el futuro, y casi no disfrutamos del presente; esto se puede ver reflejado en la alimentaci\u00f3n de las personas, comemos deprisa y con muchas distracciones. Por ejemplo, viendo el m\u00f3vil, la TV o trabajando.<\/p>\n<p>El acto de comer debe ser un momento de plenitud y disfrute sin distracciones, por eso, el mindfulness eating, nos permite ser m\u00e1s conscientes de las sensaciones que recibimos mientras comemos, y as\u00ed, ver c\u00f3mo nuestro cuerpo se beneficia de una alimentaci\u00f3n saludable y equilibrada.&nbsp; Es importante destacar, que diferentes estudios han comprobado que este m\u00e9todo puede ayudar a tener una alimentaci\u00f3n menos estresante, sin ansiedad y saludable.<\/p>\n<p><strong>\u00bfC\u00f3mo lo ponemos en pr\u00e1ctica? <\/strong><strong>A continuaci\u00f3n, presentamos tips para llevarlo a cabo: <\/strong><\/p>\n<ul>\n<li>Antes de empezar a comer observa lo que hay en el plato, los colores y texturas.<\/li>\n<li>Come en un lugar agradable y sentado. No es recomendable comer caminando, ni parado. Pues si estamos distra\u00eddos dificulta el objetivo de ser conscientes de lo que comemos.<\/li>\n<li>Reduce las distracciones, apaga el m\u00f3vil o la TV. Es recomendable dedicar el tiempo necesario para comer.<\/li>\n<\/ul>\n<ul>\n<li>Comer despacio, masticar y prestar atenci\u00f3n a los sabores, texturas, sonidos y olores de cada alimento.<\/li>\n<li>En cada bocado, poner los cubiertos en el plato para comer despacio y disfrutar de cada sabor.<\/li>\n<li>Mientras comemos debemos prestar especial atenci\u00f3n a las sensaciones que tenemos (saciedad, hambre\u2026) para saber cu\u00e1ndo parar de comer.<\/li>\n<\/ul>\n<p><strong>Beneficios del mindfulness eating<\/strong><\/p>\n<ol>\n<li>Reducci\u00f3n del estr\u00e9s y ansiedad por comer.<\/li>\n<li>Mayor control sobre las sensaciones, pensamientos y comportamientos en relaci\u00f3n a la alimentaci\u00f3n.<\/li>\n<li>Mayor control de la ingesta, pues al entender las se\u00f1ales de nuestro cuerpo podemos reducir el exceso de calor\u00edas que estamos ingiriendo.<\/li>\n<li>Mayor energ\u00eda y mejor humor al sentir que nos alimentamos como merecemos.<\/li>\n<li>Mejora de las digestiones, al comer m\u00e1s despacio y masticar, facilitamos la funci\u00f3n de nuestro sistema digestivo.<\/li>\n<li>Se practica el autocontrol.<\/li>\n<li>Disfrutar de la comida.<\/li>\n<li>Nos permite tener m\u00e1s conciencia e inter\u00e9s en nuestra alimentaci\u00f3n.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"250\" src=\"http:\/\/nutriratxe.com\/wp-content\/uploads\/2023\/01\/shish-kebab-meat-skewer-vegetable-skewer-417994-480x250.jpg\" alt=\"shish kebab, meat skewer, vegetable skewer\" loading=\"lazy\"><\/p>\n<p>Clarisa Carnevali Lara &#8211; Dietista-Nutricionista en pr\u00e1cticas Nutriratxe&nbsp;<\/p>\n<p>Iratxe Echalecu Berruete- Dietista-Nutricionista y CEO Nutriratxe<\/p>\n<p><strong>Referencias: <\/strong><\/p>\n<ol>\n<li>Warren, J., Smith, N., &amp; Ashwell, M. (2017). <em>A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviors: Effectiveness and associated potential mechanisms<\/em>. <em>Nutrition Research Reviews,<\/em> <em>30<\/em>(2), 272-283. doi:10.1017\/S0954422417000154<\/li>\n<li>Hector Morillo1 , Javier Garc\u00eda Campayo. <em>ALIMENTACI\u00d3N CONSCIENTE. <\/em>1 Psic\u00f3logo. M\u00e1ster de Mindfulness. Universidad de Zaragoza. 2 Psiquiatra. Hospital Miguel Servet y Universidad de Zaragoza. Director cient\u00edfico de Psicosom\u00e1tica y Psiquiatr\u00eda.<\/li>\n<li>Arla Foods. Blog sobre mindfulness eating https:\/\/www.naturarla.es\/mindfuleating\/<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfQu\u00e9 es el mindfulness eating? El mindfulness eating es un simple h\u00e1bito para disfrutar y tener una buena relaci\u00f3n con la alimentaci\u00f3n. Se trata de una rama del mindfulness (atenci\u00f3n plena del momento) que engloba el consumo de alimentos de manera consciente interna y f\u00edsicamente, \u00e9ste es el arte de comer teniendo en cuenta los [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3086,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[6],"tags":[],"class_list":["post-3076","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.3 - aioseo.com -->\n\t<meta name=\"description\" content=\"\u00bfQu\u00e9 es el mindfulness eating? 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