{"id":29449,"date":"2023-07-20T09:57:05","date_gmt":"2023-07-20T07:57:05","guid":{"rendered":"https:\/\/www.mgc.es\/?p=29449"},"modified":"2023-07-20T10:04:27","modified_gmt":"2023-07-20T08:04:27","slug":"tres-estrategies-per-no-menjar-mes-del-compte","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/tres-estrategies-per-no-menjar-mes-del-compte\/","title":{"rendered":"Tres estrat\u00e8gies per no menjar m\u00e9s del compte"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/tres-estrategies-per-no-menjar-mes-del-compte\/#Tres_estrategies_per_no_menjar_mes_del_compte\" >Tres estrat\u00e8gies per no menjar m\u00e9s del compte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/tres-estrategies-per-no-menjar-mes-del-compte\/#Vigila_que_menges\" >Vigila qu\u00e8 menges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/tres-estrategies-per-no-menjar-mes-del-compte\/#Ves_molt_alerta_amb_el_sucre_i_la_sal\" >Ves molt alerta amb el sucre i la sal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/tres-estrategies-per-no-menjar-mes-del-compte\/#Cambia_la_manera_de_picar\" >Cambia la manera de picar<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"444\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1614489277-880x444.jpg\" alt=\"\" class=\"wp-image-29450\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1614489277-880x444.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1614489277-440x222.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1614489277-768x388.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1614489277.jpg 1000w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>Qui m\u00e9s, qui menys, ha pensat sovint, quan s\u2019aixeca de la taula, que ha menjat massa. Potser amb m\u00e9s freq\u00fc\u00e8ncia de la volguda, oi? I diu: \u201cles patates fregides em tornen boig!\u201d, o \u201ceren tan bones les postres!\u201d. Sens dubte, \u00e9s f\u00e0cil menjar m\u00e9s del compte.<\/p>\n\n\n\n<p>Ara, fer un \u00e0pat copi\u00f3s a taula no \u00e9s l\u2019\u00fanica manera d\u2019excedir-se en el menjar. L\u2019altra manera \u00e9s atipar-se quan no en tenim la necessitat fisiol\u00f2gica.<\/p>\n\n\n\n<p>L\u2019entorn no hi ajuda gens. Al voltant nostre tot \u00e9s farcit de missatges sobre aliments, sovint concebuts per fer que continuem menjant, com aquell esl\u00f2gan d\u2019una marca de patates fregides que deia \u201cOi que no en pots menjar una i prou?\u201d Cada vegada hi ha m\u00e9s llocs per fer-te caure en la temptaci\u00f3. Bars, restaurants o botigues de delicadeses que s\u2019anuncien per seduir-nos. Tot plegat fa que, poc o molt, mengem alguna vegada sense necessitat. Un altre tema que haur\u00edem de revisar \u00e9s la qualitat dels aliments que ens sedueixen, tenint en compte si s\u2019han processat, quina quantitat de sucre o de sal contenen i si s\u2019han adobat amb greixos perjudicials. Al capdavall s\u00f3n tot estrat\u00e8gies perqu\u00e8 continuem menjant.<\/p>\n\n\n\n<p>No obstant aix\u00f2, per m\u00e9s que ens assetgin amb oferiments, que ens hagin dit que ens hem d\u2019acabar el contingut del plat, que \u201cpiquem\u201d al llarg del dia i que la temptaci\u00f3 del menjar preparat s\u2019apoderi de nosaltres, hi ha certes <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/2015\/01\/13\/3-strategies-to-prevent-overeating\/\">coses que podem fer<\/a> per desconnectar-nos d\u2019aquest bombardeig constant.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tres_estrategies_per_no_menjar_mes_del_compte\"><\/span><strong>Tres estrat\u00e8gies per no menjar m\u00e9s del compte<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vigila_que_menges\"><\/span><strong>Vigila qu\u00e8 menges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fixa\u2019t b\u00e9 qu\u00e8 et dus a la boca i pensa \u00fanicament en el mos que tens davant. Procura de no fer cap altra activitat mentre menges: gaudeix-ne i prou, amb la idea que alimentes el teu cos i en restaures els teixits. Aix\u00f2 forma part d\u2019una pr\u00e0ctica antiestr\u00e8s que s\u2019anomena atenci\u00f3 plena o <em>mindfulness<\/em>.<\/p>\n\n\n\n<p>La base d\u2019aquesta proposta rau en diversos estudis que afirmen que, si et suprimeixen la informaci\u00f3 visual del que has ingerit, encara menges m\u00e9s. Per contra, si pares atenci\u00f3 en all\u00f2 que menges, en redueixes la quantitat. \u00c9s un plantejament molt simple, per\u00f2 que funciona. Recorda: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23446890\/\">tamb\u00e9 mengem amb<\/a> els ulls.<\/p>\n\n\n\n<p><strong>Prova de seguir aquestes recomanacions:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Evita la tecnologia a les hores dels \u00e0pats. Deixa\u2019t estar d\u2019ordinador, m\u00f2bil o tauleta. No mengis a la taula de treball (aix\u00f2 t\u00e9 l\u2019avantatge addicional que t\u2019aixecar\u00e0s de la cadira i et bellugar\u00e0s).<\/li>\n\n\n\n<li>Concentra\u2019t en la gana i en el sensaci\u00f3 de sacietat. Naturalment, tamb\u00e9 has de deixar de banda la feina, i no tan sols les pantalles.<\/li>\n\n\n\n<li>Dedica una estona a cuinar i a presentar la vianda. Procura de no menjar directament de la carmanyola o d\u2019un plat de cartr\u00f3. Asseu-te a taula i pensa \u00fanicament en l\u2019\u00e0pat.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ves_molt_alerta_amb_el_sucre_i_la_sal\"><\/span><strong>Ves molt alerta amb el sucre i la sal<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tots dos additius s\u00f3n temptadors, com saben prou b\u00e9 els fabricants d\u2019aliments preparats. \u00c9s molt f\u00e0cil, amb aquesta mena d\u2019aliments, de consumir sal i sucre de m\u00e9s. Aix\u00ed doncs, ves amb molt de compte. Si suprimeixes el menjar processat de la dieta, acabar\u00e0s acceptant quantitats molt inferiors de sucre i de sal.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Si realment et ve de gust una cosa dol\u00e7a, tria\u2019n una de petita i <a href=\"https:\/\/www.wisebrain.org\/WBB4.10.pdf\">menja-te-la a poc a poc, assaborint-la b\u00e9<\/a>.<\/li>\n\n\n\n<li>Opta pels aperitius salats que contenen menys sal. Pot ser fruita seca sense sal, o tamb\u00e9 crudit\u00e9s (pastanagues, api o end\u00edvies) per sucar en hummus, un pur\u00e9 de cigrons gust\u00f3s i especiat, o en guacamole. Defuig les salses industrials, que ben probablement contenen un exc\u00e9s de sal.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/Mindfulness.jpg\" alt=\"\" class=\"wp-image-29452\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/Mindfulness.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/Mindfulness-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/Mindfulness-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p><strong>Prova de seguir aquestes recomanacions:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Si et deleixes per menjar alguna cosa amb una gran quantitat de sal o de sucre, fes-hi nom\u00e9s tres mossegades.<\/li>\n\n\n\n<li>Assaboreix-les una per una amb calma, pensant en quin gust tenen. S\u00f3n complexes o simples? En notes l\u2019exc\u00e9s de sal o de sucre? Rumia, amb sinceritat, si aquestes porcions t\u2019han satisfet. Potser t\u2019adonar\u00e0s que no t\u2019agraden tant com el menjar natural, \u00e9s a dir no processat. I, finalment, demana\u2019t si et fan agafar m\u00e9s gana de la que tenies.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cambia_la_manera_de_picar\"><\/span><strong>Cambia la manera de picar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u201cMenja quan realment tinguis gana\u201d. \u00c9s de pura l\u00f2gica, oi? Ni de bon tros \u00e9s sempre aix\u00ed, per\u00f2. Sovint mengem per altres raons, i no pas per gana: avorriment, ansietat, estr\u00e8s, descontentament\u2026 Es tracta de magnificar la gana real, i no pas de convertir-la en un pal\u00b7liatiu contra l\u2019estat d\u2019\u00e0nim. Hi ha moltes maneres de combatre un estat d\u2019\u00e0nim desfavorable: meditar, passejar, parlar amb alg\u00fa, escoltar m\u00fasica o llegir, entre d\u2019altres. \u00c9s un error mirar de recuperar-te menjant, perqu\u00e8 fa que et trobis pitjor.<\/p>\n\n\n\n<p>Un <a href=\"https:\/\/www.researchgate.net\/publication\/255974765_Chronic_stress_exposure_may_affect_the_brain's_response_to_high_calorie_food_cues_and_predispose_to_obesogenic_eating_habits\">estudi<\/a> va determinar quin impacte tenia l\u2019estr\u00e8s cr\u00f2nic en la conducta aliment\u00e0ria. Els resultats van demostrar que els qui tenien nivells m\u00e9s alts d\u2019estr\u00e8s responien a l\u2019estimulaci\u00f3 visual (amb fotos de menjar amb un alt component cal\u00f2ric), de manera que revelaven m\u00e9s activitat a les \u00e0rees del cervell que afecten la recompensa, la motivaci\u00f3 i la presa de decisions; alhora, manifestaven menys activitat a les regions associades a la planificaci\u00f3 estrat\u00e8gica i al control emocional.<\/p>\n\n\n\n<p>Aquests resultats suggereixen que l\u2019estr\u00e8s cr\u00f2nic altera la resposta del cervell davant del menjar, la qual cosa pot afavorir h\u00e0bits alimentaris poc saludables.<\/p>\n\n\n\n<p><strong>Prova de seguir aquestes recomanacions:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Quan pensis en el menjar durant un per\u00edode an\u00edmic an\u00f2mal, planteja\u2019t si realment tens gana.<\/li>\n\n\n\n<li>Espera\u2019t deu minuts, si hi continues pensant, encara que no tinguis gana. Mentrestant fes alguna activitat, aixeca\u2019t de la cadira, estira les cames i passeja\u2019t.<\/li>\n\n\n\n<li>Augmenta gradualment el nombre de minuts que hi dediques: primer passa a quinze, despr\u00e9s a vint i, aix\u00ed, de manera successiva. Potser no aconsegueixes de controlar el desfici, per\u00f2 les pauses t\u2019ajudaran a canviar d\u2019h\u00e0bits.<\/li>\n<\/ul>\n\n\n\n<p>Bibliografia<\/p>\n\n\n\n<p><a href=\"https:\/\/www.mayoclinic.org\/es-es\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20047342\">https:\/\/www.mayoclinic.org\/es-es\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20047342<\/a><a href=\"https:\/\/www.elsevier.es\/es-revista-mindfulness-compassion-188-articulo-revision-historica-conceptos-utilizados-definir-S2445407917300216\">https:\/\/www.elsevier.es\/es-revista-mindfulness-compassion-188-articulo-revision-historica-conceptos-utilizados-definir-S2445407917300216<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Qui m\u00e9s, qui menys, ha pensat sovint, quan s\u2019aixeca de la taula, que ha menjat massa. Potser amb m\u00e9s freq\u00fc\u00e8ncia de la volguda, oi? I diu: \u201cles patates fregides em tornen boig!\u201d, o \u201ceren tan bones les postres!\u201d. Sens dubte, \u00e9s f\u00e0cil menjar m\u00e9s del compte.<\/p>\n","protected":false},"author":3,"featured_media":29450,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[],"class_list":["post-29449","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/07\/shutterstock_1614489277.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tres estrat\u00e8gies per no menjar m\u00e9s del compte - MGC M\u00fatua<\/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.mgc.es\/ca\/blog\/tres-estrategies-per-no-menjar-mes-del-compte\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tres estrat\u00e8gies per no menjar m\u00e9s del compte - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Qui m\u00e9s, qui menys, ha pensat sovint, quan s\u2019aixeca de la taula, que ha menjat massa. Potser amb m\u00e9s freq\u00fc\u00e8ncia de la volguda, oi? I diu: \u201cles patates fregides em tornen boig!\u201d, o \u201ceren tan bones les postres!\u201d. 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Potser amb m\u00e9s freq\u00fc\u00e8ncia de la volguda, oi? I diu: \u201cles patates fregides em tornen boig!\u201d, o \u201ceren tan bones les postres!\u201d. 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