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Mindful eating: 3 ferramentas para fazer as pazes com a comida

Responda ao quiz, monte o diA?rio alimentar e entenda a diferenAi??a entre dieta e o hA?bito de comer com atenAi??A?o plena ai??i?? e mude sua relaAi??A?o com os alimentos Ai??Ai??

AAi??mindfull eating, tAi??cnica que propAi??e o ai???comer com atenAi??A?o plenaai??? bastante usada naAi??nutriAi??A?o comportamental, Ai?? usada para tratarAi??distA?rbios alimentar e sou, simplesmente, ajudar vocA? a seguir uma alimentaAi??A?o mais consciente. E, para isso, endocrinologistas e nutricionistas que adotam essa linha usam uma sAi??rie de ferramentas prA?ticas.

ai???O teste (quiz), oAi??diA?rio alimentarAi??e a tabela que compara dieta e a mindfull eating oferecem uma breve avaliaAi??A?o da relaAi??A?o da paciente com a comidaai???, explica a endocrinologista Alessandra Rascovski, de SA?o Paulo, que sugere colocar essas ferramentas em prA?tica para identificar quais habilidades vocA? pode melhorar ai??i?? nA?o esqueAi??a de perceber e manter aquelas que vocA? jA? faz bem.Ai??Emagrecer acaba sendo consequA?ncia.

QUIZAi??

Responda para descobrir os hA?bitos alimentares que vocA? precisa mudar

1.Costumo parar de comer quando estou satisfeita.

  1. Sempre
  2. Ocasionalmente
  3. Ai??s vezes
  4. Quase nunca

2.Como apenas quando sinto fome fAi??sica.

  1. Sempre
  2. Ocasionalmente
  3. Ai??s vezes
  4. Quase nunca

3.Tento nA?o ai???beliscarai???.

  1. Sempre
  2. Ocasionalmente
  3. Ai??s vezes
  4. Quase nunca

4.Saboreio cada mordida antes de ir para a prA?xima.

  1. Sempre
  2. Ocasionalmente
  3. Ai??s vezes
  4. Quase nunca

5.Quando como, penso no quanto a comida nutre o meu corpo.

  1. Sempre
  2. Ocasionalmente
  3. Ai??s vezes
  4. Quase nunca

6.NA?o culpo meu corpo ou a mim mesma quando, sem perceber, eu exagero na comida.

  1. Sempre
  2. Ocasionalmente
  3. Ai??s vezes
  4. Quase nunca

7.Quando eu como, meu foco Ai?? a comida ai??i?? nA?o tento realizar outras tarefas, assistir TV ou checar mensagens no celular.

  1. Sempre
  2. Ocasionalmente
  3. Ai??s vezes
  4. Quase nunca

8.NA?o acho um problema deixar comida no prato se jA? comi o suficiente.

  1. Sempre
  2. Ocasionalmente
  3. Ai??s vezes
  4. Quase nunca

9.Tento comer devagar, mastigando cada garfada.

  1. Sempre
  2. Ocasionalmente
  3. Ai??s vezes
  4. Quase nunca

10.ReconheAi??o quando estou ansiosa e coloco a comida na boca sem pensar.

  1. Sempre
  2. Ocasionalmente
  3. Ai??s vezes
  4. Quase nunca

Depois de concluir o teste:Ai??escreva um objetivo alimentar consciente. Exemplo:

  • Aprender a estar mais presente quando eu como.
  • Desacelerar durante as refeiAi??Ai??es.
  • Cruzar os talheres quando me sinto satisfeita.

DIA?RIO ALIMENTARAi??

Muitas vezes, vocA? come fora de hora sem perceber porque jA? virou um hA?bito errado e nA?o necessariamente porque estA?Ai??estressadaAi??ou ansiosa. Por exemplo, comer todos os dias na mesa de trabalho e sempre os mesmos alimentos. Mas, para mudar esse costume errado, vocA? precisa ter consciA?ncia de que estA? fazendo isso. Como? FaAi??a umAi??diA?rio alimentar: tome nota de tudo o que vocA? come durante uma semana (de segunda Ai?? sexta) e em que momento do dia ai??i?? coloque atAi?? o biscoitinho que acompanha o cafAi?? e, depois, avalie o que precisa ser mudado.

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