{"id":38544,"date":"2024-02-19T10:00:34","date_gmt":"2024-02-19T13:00:34","guid":{"rendered":"https:\/\/nutritotal.com.br\/pro\/?p=38544"},"modified":"2024-02-16T10:45:15","modified_gmt":"2024-02-16T13:45:15","slug":"o-que-e-mindful-eating","status":"publish","type":"post","link":"https:\/\/nutritotal.com.br\/pro\/o-que-e-mindful-eating\/","title":{"rendered":"O que \u00e9 Mindful Eating?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Conte\u00fado<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar tabela de conte\u00fado\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<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:\/\/nutritotal.com.br\/pro\/o-que-e-mindful-eating\/#O_que_e_Mindful_Eating\" >O que \u00e9 Mindful Eating?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/nutritotal.com.br\/pro\/o-que-e-mindful-eating\/#Como_praticar_o_Mindful_Eating\" >Como praticar o Mindful Eating?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/nutritotal.com.br\/pro\/o-que-e-mindful-eating\/#Mindful_Eating_o_que_diz_a_ciencia\" >Mindful Eating: o que diz a ci\u00eancia?<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Em um mundo cada vez mais veloz, o ato de comer vem perdendo o seu espa\u00e7o na rotina agitada do dia-a-dia. Hoje, \u00e9 raro encontrar pessoas que reservam um tempo unicamente para se alimentar, sem antes ligar a TV, pegar o celular ou responder a um e-mail profissional. Contra esta corrente, o mindful eating parece ser uma solu\u00e7\u00e3o.<\/span><\/p>\n<div id=\"attachment_63958\" style=\"width: 1034px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-63958\" class=\"wp-image-63958 size-large\" src=\"https:\/\/nutritotal.com.br\/pro\/wp-content\/uploads\/2017\/03\/mindful-eating-1024x410.png\" alt=\"mindful eating \" width=\"1024\" height=\"410\" srcset=\"https:\/\/nutritotal.com.br\/pro\/wp-content\/uploads\/2017\/03\/mindful-eating-1024x410.png 1024w, https:\/\/nutritotal.com.br\/pro\/wp-content\/uploads\/2017\/03\/mindful-eating-300x120.png 300w, https:\/\/nutritotal.com.br\/pro\/wp-content\/uploads\/2017\/03\/mindful-eating-768x307.png 768w, https:\/\/nutritotal.com.br\/pro\/wp-content\/uploads\/2017\/03\/mindful-eating.png 1150w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><p id=\"caption-attachment-63958\" class=\"wp-caption-text\">Fonte: Cava.com<\/p><\/div>\n<p><span style=\"font-weight: 400;\">Mas afinal, o que \u00e9 mindful eating e como pratic\u00e1-lo? Adiante, voc\u00ea ir\u00e1 entender os principais pontos deste movimento que ganhou fama nos \u00faltimos anos.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"O_que_e_Mindful_Eating\"><\/span><b>O que \u00e9 Mindful Eating?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">O <\/span><b>\u201cmindful eating\u201d (ME)<\/b><span style=\"font-weight: 400;\">, tamb\u00e9m chamado de \u201ccomer consciente\u201d ou \u201ccomer com aten\u00e7\u00e3o plena\u201d, \u00e9 um movimento proveniente do mindfulness, t\u00e9cnica de prestar aten\u00e7\u00e3o nas emo\u00e7\u00f5es, sentimentos e sensa\u00e7\u00f5es f\u00edsicas do momento presente.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Desse modo, traduzindo-se para o contexto alimentar, o mindful eating envolve a <\/span><b>habilidade de se conectar com o momento da alimenta\u00e7\u00e3o<\/b><span style=\"font-weight: 400;\">, desde o sabor, cheiro, e textura das comidas, at\u00e9 o ato de se alimentar e as sensa\u00e7\u00f5es, emo\u00e7\u00f5es e comportamentos relacionados a isso.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nos \u00faltimos tempos, perdemos a capacidade de nos concentrar em uma tarefa de cada vez, vangloriando o estilo de vida \u201cworkaholic\u201d, e fazer muitas coisas ao mesmo tempo virou comum. Entretanto, alimentar-se dessa forma pode acarretar em uma s\u00e9rie de consequ\u00eancias, como o <\/span><a href=\"https:\/\/nutritotal.com.br\/pro\/estresse-e-qualidade-influenciam-desenvolvimento-de-compulsao-alimentar\/\"><span style=\"font-weight: 400;\">comer compulsivo<\/span><\/a><span style=\"font-weight: 400;\">, m\u00e1 escolhas alimentares, e uma ingest\u00e3o energ\u00e9tica excessiva.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Em contrapartida, o mindful eating objetiva a <\/span><b>presen\u00e7a plena na experi\u00eancia alimentar<\/b><span style=\"font-weight: 400;\">. Ao contr\u00e1rio das dietas, o ME orienta-se em melhorar o processo, e n\u00e3o alcan\u00e7ar um resultado espec\u00edfico.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Como_praticar_o_Mindful_Eating\"><\/span><b>Como praticar o Mindful Eating?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">H\u00e1 v\u00e1rias maneiras de aderir \u00e0 alimenta\u00e7\u00e3o consciente no dia-a-dia. S\u00e3o exemplos:<\/span><\/p>\n<p><b>1)<\/b><span style=\"font-weight: 400;\"> Definir hor\u00e1rios regulares para se alimentar, evitando pular refei\u00e7\u00f5es;<\/span><\/p>\n<p><b>2)<\/b><span style=\"font-weight: 400;\"> Prestar aten\u00e7\u00e3o aos sinais de fome e saciedade antes, durante e ap\u00f3s cada refei\u00e7\u00e3o;<\/span><\/p>\n<p><b>3)<\/b><span style=\"font-weight: 400;\"> Servir-se com pequenas por\u00e7\u00f5es para evitar excessos, que podem ser repetidas caso julgue necess\u00e1rio;<\/span><\/p>\n<p><b>4)<\/b><span style=\"font-weight: 400;\"> Deixar de lado as distra\u00e7\u00f5es, como televis\u00e3o, celular, computador, livros, revistas, etc. Uma m\u00fasica calma pode ajudar a se concentrar;<\/span><\/p>\n<p><b>5)<\/b><span style=\"font-weight: 400;\"> Comer em um local apropriado, limpo, sentado \u00e0 mesa;<\/span><\/p>\n<p><b>6) <\/b><span style=\"font-weight: 400;\">Concentrar-se na apar\u00eancia, sabor, cheiro, textura, temperatura e sons de cada alimento;<\/span><\/p>\n<p><b>7)<\/b><span style=\"font-weight: 400;\"> Diminuir a velocidade ao comer, saboreando pequenas mordidas e mastigando bem;<\/span><\/p>\n<p><b>8)<\/b><span style=\"font-weight: 400;\"> Fazer pausas peri\u00f3dicas enquanto se alimenta, colocando os talheres na mesa \u00e0 cada garfada;\u00a0<\/span><\/p>\n<p><b>9)<\/b><span style=\"font-weight: 400;\"> Refletir sobre os caminhos que levam a comida do campo at\u00e9 a mesa, desde\u00a0 cultivo dos ingredientes at\u00e9 o preparo;<\/span><\/p>\n<p><b>10)<\/b><span style=\"font-weight: 400;\"> Aprender a diferenciar fome f\u00edsica e fome emocional, identificando os est\u00edmulos que provocam o desejo de comer determinados alimentos (t\u00e9dio, publicidades, recompensa, etc);<\/span><\/p>\n<p><b>11) <\/b><span style=\"font-weight: 400;\">Evitar rotular alimentos entre \u201cbons\u201d e \u201cruins\u201d. Ao optar por uma refei\u00e7\u00e3o reconfortante, apreci\u00e1-la sem julgamentos.<\/span><\/p>\n<p><b>Se voc\u00ea deseja aprender mais sobre o Mindful Eating e como abord\u00e1-lo no consult\u00f3rio, confira o novo epis\u00f3dio do Nutritotalcast com a nutricionista Nat\u00e1lia Lopes!<\/b><\/p>\n<p><iframe loading=\"lazy\" title=\"Mindful eating na pr\u00e1tica do nutricionista | Nutrititotal Cast #4\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/4YUlESe_vNE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Mindful_Eating_o_que_diz_a_ciencia\"><\/span><b>Mindful Eating: o que diz a ci\u00eancia?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A populariza\u00e7\u00e3o do mindful eating \u00e9 relativamente recente. Por isso, suas evid\u00eancias cient\u00edficas s\u00e3o limitadas, contando com amostras pequenas, baixa dura\u00e7\u00e3o e diferentes interven\u00e7\u00f5es.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Entretanto, alguns estudos j\u00e1 demonstraram benef\u00edcios animadores do ME, incluindo o <\/span><b>tratamento de comportamentos alimentares disfuncionais, melhora na qualidade da dieta, diminui\u00e7\u00e3o na ingest\u00e3o de calorias e melhora no humor<\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Em uma revis\u00e3o da literatura com 68 estudos, estrat\u00e9gias de ME <\/span><b>diminu\u00edram o ritmo da refei\u00e7\u00e3o e ajudaram no reconhecimento da saciedade<\/b><span style=\"font-weight: 400;\">; comer mais devagar foi associado a comer menos, pois os participantes se sentiram satisfeitos mais cedo. Entretanto, a revis\u00e3o n\u00e3o mostrou efeitos sobre o peso corporal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">J\u00e1 em um ensaio cl\u00ednico com 192 adultos com obesidade, participantes do grupo de mindful eating <\/span><b>diminu\u00edram a ingest\u00e3o de doces e mantiveram a glicemia de jejum<\/b><span style=\"font-weight: 400;\">, em contraste com o grupo controle. Novamente, n\u00e3o houveram diferen\u00e7as significativas nas mudan\u00e7as de peso.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No futuro, \u00e9 esperado que se estabele\u00e7a um protocolo padronizado e validado para interven\u00e7\u00f5es envolvendo o mindful eating. Enquanto isso, esta abordagem se mostra como uma ferramenta promissora para melhorar a rela\u00e7\u00e3o com a comida, promovendo h\u00e1bitos e comportamentos alimentares mais saud\u00e1veis.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">Se voc\u00ea gostou deste conte\u00fado, leia tamb\u00e9m:<\/span><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/nutritotal.com.br\/pro\/mindful-eating-comer-consciente-afeta-a-perda-de-peso\/\">Mindful Eating: comer consciente afeta a perda de peso?<\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/nutritotal.com.br\/pro\/estudo-apresenta-estrategias-que-melhoram-a-qualidade-da-dieta\/\"><span style=\"font-weight: 400;\">Estudo apresenta estrat\u00e9gias que melhoram a qualidade da dieta<\/span><\/a><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/nutritotal.com.br\/pro\/fatores-que-determinam-o-comportamento-alimentar\/\">Fatores que determinam o comportamento alimentar<\/a><\/li>\n<\/ul>\n<p><b>Refer\u00eancias:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Daubenmier J, Moran PJ, Kristeller J, Acree M, Bacchetti P, Kemeny ME, Dallman M, Lustig RH, Grunfeld C, Nixon DF, Milush JM. <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1002\/oby.21396\"><span style=\"font-weight: 400;\">Effects of a mindfulness\u2010based weight loss intervention in adults with obesity: A randomized clinical trial<\/span><\/a><span style=\"font-weight: 400;\">. Obesity. 2016 Apr;24(4):794-804.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tapper, K. (2022). <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/nbu.12559\"><span style=\"font-weight: 400;\">Mindful eating: what we know so far<\/span><\/a><span style=\"font-weight: 400;\">. Nutrition bulletin, 47(2), 168-185.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mason AE, Epel ES, Kristeller J, Moran PJ, Dallman M, Lustig RH, Acree M, Bacchetti P, Laraia BA, Hecht FM, Daubenmier J. <\/span><a href=\"https:\/\/idp.springer.com\/authorize\/casa?redirect_uri=https:\/\/link.springer.com\/article\/10.1007\/s10865-015-9692-8&amp;casa_token=O8lHce6uI8kAAAAA:l6WuxSssWUtXwivzurRCHhi6aiJ0IUppYUxIcOkOaJivSDKhc6D6SHM8oJhlpC-fX-MhGnXqDNGZCeFV\"><span style=\"font-weight: 400;\">Effects of a mindfulness-based intervention on mindful eating, sweets consumption, and fasting glucose levels in obese adults: data from the SHINE randomized controlled trial<\/span><\/a><span style=\"font-weight: 400;\">. Journal of behavioral medicine. 2016 Apr 1;39(2):201-13.<\/span><\/p>\n<p><a href=\"https:\/\/www.bda.uk.com\/resource\/mindful-eating.html\"><span style=\"font-weight: 400;\">Mindful Eating<\/span><\/a><span style=\"font-weight: 400;\">. The Association of UK Dietitians.<\/span><\/p>\n<p><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/mindful-eating\/\"><span style=\"font-weight: 400;\">Mindful Eating<\/span><\/a><span style=\"font-weight: 400;\">. The Nutrition Source. Harvard T.H. Chan School of Public Health, 2020.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nelson JB. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556586\/\"><span style=\"font-weight: 400;\">Mindful Eating: The Art of Presence While You Eat<\/span><\/a><span style=\"font-weight: 400;\">. Diabetes Spectr. 2017 Aug;30(3):171-174. doi: 10.2337\/ds17-0015. PMID: 28848310; PMCID: PMC5556586.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Warren JM, Smith N, Ashwell M. <\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/nutrition-research-reviews\/article\/structured-literature-review-on-the-role-of-mindfulness-mindful-eating-and-intuitive-eating-in-changing-eating-behaviours-effectiveness-and-associated-potential-mechanisms\/351A3D01E43F49CC9794756BC950EFFC\"><span style=\"font-weight: 400;\">A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms<\/span><\/a><span style=\"font-weight: 400;\">. Nutrition research reviews. 2017 Dec;30(2):272-83.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Em um mundo cada vez mais veloz, o ato de comer vem perdendo o seu espa\u00e7o na rotina agitada do dia-a-dia. Hoje, \u00e9 raro encontrar pessoas que reservam um tempo unicamente para se alimentar, sem antes ligar a TV, pegar o celular ou responder a um e-mail profissional. Contra esta corrente, o mindful eating parece [&hellip;]<\/p>\n","protected":false},"author":114981,"featured_media":63959,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3239],"tags":[3499,3498],"divisao":[2186],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>O que \u00e9 Mindful Eating?<\/title>\n<meta name=\"description\" content=\"Entenda o que \u00e9 e como praticar o mindful eating (ME), t\u00e9cnica baseada na aten\u00e7\u00e3o plena que exclui as distra\u00e7\u00f5es no ato de se alimentar.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nutritotal.com.br\/pro\/o-que-e-mindful-eating\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta 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