{"id":910,"date":"2024-12-09T19:06:29","date_gmt":"2024-12-09T19:06:29","guid":{"rendered":"https:\/\/sandrasalutintegrativa.com\/?p=910"},"modified":"2024-12-10T18:01:07","modified_gmt":"2024-12-10T18:01:07","slug":"quan-he-de-menjar-que-es-el-dejuni-intermitent","status":"publish","type":"post","link":"https:\/\/sandrasalutintegrativa.com\/ca\/quan-he-de-menjar-que-es-el-dejuni-intermitent\/","title":{"rendered":"Quan he de menjar? Qu\u00e8 \u00e9s el dejuni intermitent?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"910\" class=\"elementor elementor-910\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-cacc849 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cacc849\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bd6516d\" data-id=\"bd6516d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0539252 elementor-widget elementor-widget-text-editor\" data-id=\"0539252\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">El que mengem \u00e9s important, per\u00f2 tamb\u00e9 cal tenir en compte <\/span><b>quan<\/b><span style=\"font-weight: 400;\"> ho fem i amb quina <\/span><b>freq\u00fc\u00e8ncia<\/b><span style=\"font-weight: 400;\">. Sovint ens preocupem molt per trobar la dieta perfecta o els superaliments, per\u00f2 un aspecte que pot canviar la nostra salut \u00e9s simplement ajustar els horaris dels \u00e0pats.<\/span><\/p><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Comencem fent una mirada als nostres avantpassats; antigament, els humans passaven per\u00edodes sense menjar per la manca d\u2019aliments, cosa que els portava a dejunar de manera natural. En canvi, si mirem el que fem avui en dia no t\u00e9 res a veure. L\u2019acc\u00e9s al menjar \u00e9s molt m\u00e9s f\u00e0cil i abundant, per no parlar de la qualitat dels nutrients. No obstant, el dejuni continua sent una pr\u00e0ctica beneficiosa ja que la nostra gen\u00e8tica no ha canviat i el nostre cos no espera aquesta \u201csobrealimentaci\u00f3\u201d di\u00e0ria.<\/span><\/p><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><h3><strong>Qu\u00e8 \u00e9s el dejuni intermitent?<\/strong><\/h3><p><span style=\"font-weight: 400;\">Dejunar significa simplement posposar la ingesta d\u2019aliments per un temps, sigui per raons de salut, religioses o morals. El <\/span><b>dejuni intermitent<\/b><span style=\"font-weight: 400;\"> \u00e9s una forma estructurada d\u2019incorporar aquests per\u00edodes m\u00e9s llargs sense menjar de manera regular. Aix\u00f2 permet que el cos tingui un descans i que es puguin produir certs processos beneficiosos per a la salut.<\/span><\/p><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><h3><strong>En qu\u00e8 consisteix el dejuni intermitent?<\/strong><\/h3><p><span style=\"font-weight: 400;\">Hi ha diverses formes de practicar el dejuni intermitent, i cadasc\u00fa pot adaptar-la al seu estil de vida:<\/span><\/p><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><ol><li><b>Dejuni 12 h-12 h<\/b><span style=\"font-weight: 400;\">: consisteix a menjar durant 12 hores i dejunar les altres 12. \u00c9s una forma molt senzilla d\u2019introduir el dejuni, simplement ajustant lleugerament l\u2019horari de sopar o esmorzar.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">\u00a0\u00a0<\/span><\/p><ol start=\"2\"><li><b>Dejuni 16 h-8 h<\/b><span style=\"font-weight: 400;\">: Implica no menjar durant 16 hores i limitar l\u2019alimentaci\u00f3 a una finestra de 8 hores. Sovint es recomana saltar-se el sopar.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><ol start=\"3\"><li><b>Dejuni 24 h<\/b><span style=\"font-weight: 400;\">: Dejunar durant un dia sencer. Aquesta pr\u00e0ctica \u00e9s m\u00e9s habitual entre persones que ja estan acostumades a dejunar.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Tamb\u00e9 hi ha altres variants, com el dejuni 14 h-10 h o dejuni en dies alterns, adaptant-lo a cada persona i situaci\u00f3.<\/span><\/p><p><span style=\"font-weight: 400;\">Tamb\u00e9 cal remarcar que <\/span><b>no est\u00e0 indicat per tothom<\/b><span style=\"font-weight: 400;\">, aix\u00ed que sempre recomano <\/span><b>consultar a un professional<\/b><span style=\"font-weight: 400;\"> de la salut abans.<\/span><\/p><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><h3><strong>Beneficis del dejuni o restricci\u00f3 cal\u00f2rica<\/strong><\/h3><ol><li><b>Redueix la inflamaci\u00f3<\/b><span style=\"font-weight: 400;\">: saltar-se \u00e0pats peri\u00f2dicament pot disminuir els nivells d&#8217;inflamaci\u00f3 al cos, cosa que millora condicions com la diabetis, malalties cardiovasculars i altres malalties cr\u00f2niques.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">\u00a0\u00a0<\/span><\/p><ol start=\"2\"><li><b>Augmenta l&#8217;energia<\/b><span style=\"font-weight: 400;\">: el dejuni activa la producci\u00f3 de cetones, que proporcionen una font d&#8217;energia eficient per al cervell. A m\u00e9s a m\u00e9s, tamb\u00e9 es poden crear noves mitoc\u00f2ndries (que \u00e9s la part de la c\u00e8l\u00b7lula que fabrica l\u2019energia).<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><ol start=\"3\"><li><b>Millor reparaci\u00f3 cel\u00b7lular<\/b><span style=\"font-weight: 400;\">: durant el dejuni, les c\u00e8l\u00b7lules reparen millor els danys i es produeix l\u2019autofagia, la qual cosa ajuda a prevenir malalties neurodegeneratives i a millorar la salut muscular.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><ol start=\"4\"><li><b>Noves connexions neuronals<\/b><span style=\"font-weight: 400;\">: disminueix la inflamaci\u00f3 cerebral i afavoreix la producci\u00f3 d\u2019una prote\u00efna (BDNF) que produeix les noves connexions i millora la mem\u00f2ria i la funci\u00f3 cognitiva.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><ol start=\"5\"><li><b>Ajuda a cremar greix<\/b><span style=\"font-weight: 400;\">: quan fem dejuni, el cos es veu obligat a utilitzar les reserves de greix com a energia, el que facilita la p\u00e8rdua de pes. Millor composici\u00f3 corporal preservant la massa muscular.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><ol start=\"6\"><li><b>Millora la sensibilitat a la insulina<\/b><span style=\"font-weight: 400;\">: canvia el metabolisme energ\u00e8tic i millora la sensibilitat a la insulina i redueix els nivells de sucre en sang.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><ol start=\"7\"><li><b>Fabricaci\u00f3 subst\u00e0ncies antioxidants end\u00f2genes<\/b><span style=\"font-weight: 400;\">: millora la capacitat de s\u00edntesi de catalasa, SOD1 i NADPH.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><ol start=\"8\"><li><span style=\"font-weight: 400;\"> Incl\u00fas per algunes persones, tamb\u00e9 significa un alliberament mental, ja que deixen de pensar constantment en menjar, connectant amb la gana real.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><h3><strong>T\u00e9 efecte rebot el dejuni intermitent?<\/strong><\/h3><p><span style=\"font-weight: 400;\">Tot i que el dejuni pot accelerar el metabolisme, si es practica durant molt de temps de manera continuada, es corre el risc de caure en el \u00abmode estalvi\u00bb, el qual alentiria el metabolisme, com passa amb altres dietes hipocal\u00f2riques prolongades.<\/span><\/p><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><h3><strong>Reflexi\u00f3 final<\/strong><\/h3><p><span style=\"font-weight: 400;\">Menjar menys i espaiar els \u00e0pats pot millorar la salut general, reduir inflamacions i prevenir diverses malalties. No es tracta nom\u00e9s de qu\u00e8 mengem, sin\u00f3 de <\/span><b>quan<\/b><span style=\"font-weight: 400;\"> i <\/span><b>com<\/b><span style=\"font-weight: 400;\"> ho fem. Aix\u00ed que, abans de buscar la dieta perfecta, pensa en els teus horaris i fes petits canvis que poden tenir grans beneficis per a la teva salut.<\/span><\/p><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">En general, \u00e9s recomanable fer entre un i tres \u00e0pats al dia, adaptant-ho a les necessitats de cadasc\u00fa. \u00c9s especialment important que, si es fa el sopar, sigui d\u2019hora i lleuger, evitant menjar just abans d\u2019anar a dormir, ja que aix\u00f2 pot tenir un impacte negatiu en la salut, afectant la digesti\u00f3 i el descans. Com diu la saviesa popular: <\/span><b>\u00abesmorzar de rics i sopar de pobres\u00bb<\/b><span style=\"font-weight: 400;\">, \u00e9s a dir, un esmorzar complet i un sopar m\u00e9s lleuger afavoreixen un bon equilibri metab\u00f2lic i una millor qualitat de vida.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>El que mengem \u00e9s important, per\u00f2 tamb\u00e9 cal tenir en compte quan ho fem i amb quina freq\u00fc\u00e8ncia. Sovint ens preocupem molt per trobar la dieta perfecta o els superaliments, per\u00f2 un aspecte que pot canviar la nostra salut \u00e9s simplement ajustar els horaris dels \u00e0pats. \u00a0 Comencem fent una mirada als nostres avantpassats; antigament, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":911,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-910","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricio"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"El que mengem \u00e9s important, per\u00f2 tamb\u00e9 cal tenir en compte quan ho fem i amb quina freq\u00fc\u00e8ncia. 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