{"id":28514,"date":"2022-10-31T13:34:36","date_gmt":"2022-10-31T12:34:36","guid":{"rendered":"https:\/\/www.ecoceutics.com\/?p=28514"},"modified":"2024-08-09T09:24:05","modified_gmt":"2024-08-09T07:24:05","slug":"dieta-dejuni-intermitent","status":"publish","type":"post","link":"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/dieta-dejuni-intermitent\/","title":{"rendered":"Dieta dejuni intermitent"},"content":{"rendered":"\r\n<p>El dejuni intermitent \u00e9s una dieta (entenent dieta com a \u201cmanera de menjar\u201d i no com \u201cel que fem per a perdre pes\u201d) en la qual es restringeix la ingesta durant una finestra de temps. Les persones es plantegen aquest dejuni per a perdre pes i per a guanyar en salut per\u00f2 quins beneficis ha demostrat tenir el dejuni intermitent? Quins detalls cal tenir en compte perqu\u00e8 sigui una manera de menjar sana i reporti beneficis? T&#8217;expliquem en aquest article tot sobre la dieta dejuni intermitent.<\/p>\r\n\r\n\r\n\r\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenido de la p\u00e1gina<\/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=\"Toggle Table of Content\"><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: #333333;color:#333333\" 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: #333333;color:#333333\" 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:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/dieta-dejuni-intermitent\/#com-es-realitza-el-dejuni-intermitent\" >Com es realitza el dejuni intermitent?<\/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.ecoceutics.com\/ca\/respostes-de-salut\/salut\/dieta-dejuni-intermitent\/#quins-beneficis-aporta\" >Quins beneficis aporta?<\/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.ecoceutics.com\/ca\/respostes-de-salut\/salut\/dieta-dejuni-intermitent\/#que-es-pot-menjar-durant-les-hores-dingesta\" >Qu\u00e8 es pot menjar durant les hores d&#8217;ingesta?<\/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.ecoceutics.com\/ca\/respostes-de-salut\/salut\/dieta-dejuni-intermitent\/#es-facil-portar-endavant-el-dejuni-intermitent\" >\u00c9s f\u00e0cil portar endavant el dejuni intermitent?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/dieta-dejuni-intermitent\/#el-dejuni-intermitent-es-adequat-per-a-tots\" >El dejuni intermitent \u00e9s adequat per a tots?<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"com-es-realitza-el-dejuni-intermitent\"><\/span>Com es realitza el dejuni intermitent?<span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>El dejuni intermitent consisteix a restringir la ingesta durant una finestra de temps de forma ordenada. Hi ha m\u00e9s d&#8217;un estil, per\u00f2 aquests dos s&#8217;han fet molt populars en els \u00faltims anys:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>La dieta 5:2. Aquesta dieta contempla una ingesta normal d&#8217;aliments 5 dies a la setmana i una ingesta restringida durant dos dies a la setmana que no han d&#8217;estar un a continuaci\u00f3 de l&#8217;altre. Per exemple, dilluns i dijous es consumeixen no m\u00e9s de 500 quilocalories les dones i 600 quilocalories els homes, mentre que la resta de dies es realitza una ingesta de quilocalories adequada al cos i l&#8217;activitat de cadascun.<\/li>\r\n\r\n\r\n\r\n<li>Per finestra d&#8217;hores. Aquesta manera de nodrir-se planteja restringir la ingesta cal\u00f2rica a nom\u00e9s unes poques hores durant el dia. Per exemple, dejunar durant 16 hores per a nom\u00e9s ingerir aliments durant vuit hores consecutives. Aquest dejuni no restringeix les calories sin\u00f3 solament el temps durant el qual es pot menjar.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Menjar d&#8217;aquesta manera, segons diversos estudis realitzats, aporta avantatges respecte a la forma de menjar a la qual estem acostumats.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"quins-beneficis-aporta\"><\/span>Quins beneficis aporta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>Hi ha molt\u00edssims estudis en animals encara que lamentablement hi ha menys en humans, que s\u00f3n els que millor reflecteixen els resultats que podem esperar. Els resultats varien una mica segons el tipus de dejuni a considerar, per\u00f2 per regla general trobem diversos avantatges en practicar dejuni intermitent:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Ajuda a perdre pes. El mecanisme enrere d&#8217;aix\u00f2 seria el control dels nivells d&#8217;insulina, l&#8217;hormona que ajuda al fet que la glucosa entri a les c\u00e8l\u00b7lules. Si no hi ha ingesta la insulina baixa el seu nivell en sang, permetent que s&#8217;activin les vies metab\u00f2liques que consumeixen greix com a font d&#8217;energia.<\/li>\r\n\r\n\r\n\r\n<li>Augmenta la flexibilitat metab\u00f2lica del nostre organisme. Aix\u00f2 significa que el cos pot canviar amb m\u00e9s facilitat entre la glucosa i el greix com a font d&#8217;energia. Les nostres dietes actuals, en les quals mengem al llarg de moltes hores i \u201cpicotegem\u201d entre hores, dificulta l&#8217;\u00fas del greix com a font d&#8217;energia.<\/li>\r\n\r\n\r\n\r\n<li>Allargaria la vida i la joventut. Aix\u00f2 s&#8217;ha vist en animals: els ratolins que segueixen dejunis intermitents viuen m\u00e9s i millor que els ratolins que no ho fan. Queda per demostrar que en humans succeeixi aix\u00f2.<\/li>\r\n\r\n\r\n\r\n<li>Protegeix contra l&#8217;evoluci\u00f3 de malalties. En humans s&#8217;ha vist que el dejuni intermitent podria protegir contra l&#8217;evoluci\u00f3 de malalties neurol\u00f2giques i metab\u00f2liques.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Aquests avantatges no apareixen solament per quan mengem, sin\u00f3 que tamb\u00e9 \u00e9s important considerar qu\u00e8 mengem durant les hores d&#8217;ingesta.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"que-es-pot-menjar-durant-les-hores-dingesta\"><\/span>Qu\u00e8 es pot menjar durant les hores d&#8217;ingesta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>Sense considerar casos individuals amb limitacions, podr\u00edem dir que s&#8217;han d&#8217;ingerir aliments variats i saludables en dos o tres menjars di\u00e0ries, evitant els snacks i el \u201cpicotej\u201d. La limitaci\u00f3 hor\u00e0ria de la ingesta no pot compensar la ingesta d&#8217;aliments poc adequats.<\/p>\r\n\r\n\r\n\r\n<p>Conv\u00e9 evitar els sucres, les farines refinades, els ultraprocessats i els excessos en general. La dieta mediterr\u00e1nea \u00e9s una bona dieta, molt nutritiva i rica en fibres, amb el que s&#8217;adapta b\u00e9 a la necessitat de sacietat durant les hores de dejuni intermitent per finestra d&#8217;hores.<\/p>\r\n\r\n\r\n\r\n<p>La modalitat de dejuni per dies ha d&#8217;incloure aliments que sadollin amb poques calories, com els vegetals de fulla verda, les prote\u00ednes, els ous i les llenties. Cal evitar formes de cocci\u00f3 que aportin calories (ej: fritures). Les infusions tamb\u00e9 ajuden a sentir menys gana sense aportar calories.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"es-facil-portar-endavant-el-dejuni-intermitent\"><\/span>\u00c9s f\u00e0cil portar endavant el dejuni intermitent?<span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>Molta gent troba algunes dificultats per a seguir el dejuni. Alguns dels problemes reportats s\u00f3n:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>mal de cap<\/li>\r\n\r\n\r\n\r\n<li>sensaci\u00f3 de fam<\/li>\r\n\r\n\r\n\r\n<li>fatiga<\/li>\r\n\r\n\r\n\r\n<li>nausees<\/li>\r\n\r\n\r\n\r\n<li>insomni<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Tamb\u00e9 pot ser dif\u00edcil mantenir sempre els mateixos horaris, particularment quan es treballa a torns o l&#8217;activitat di\u00e0ria no \u00e9s regular.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"el-dejuni-intermitent-es-adequat-per-a-tots\"><\/span>El dejuni intermitent \u00e9s adequat per a tots?<span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>El dejuni intermitent \u00e9s molt \u00fatil per a moltes persones, per\u00f2 hi ha moltes persones que poden trobar-ho problem\u00e0tic. Entre elles trobem:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Dones embarassades o en per\u00edode de lact\u00e0ncia. En aquests casos \u00e9s important assegurar la ingesta de nutrients.<\/li>\r\n\r\n\r\n\r\n<li>Persones amb historial de problemes alimentaris.<\/li>\r\n\r\n\r\n\r\n<li>Nens i adolescents encara en desenvolupament.<\/li>\r\n\r\n\r\n\r\n<li>Persones sanes amb poc pes corporal, ja que corren el risc de baixar massa de pes i afectar l&#8217;organisme.<\/li>\r\n\r\n\r\n\r\n<li>Persones que prenen medicaments que necessiten ser ingerits amb aliments per a no causar problemes.<\/li>\r\n\r\n\r\n\r\n<li>Diab\u00e8tics, particularment en tractament amb medicaments que causen hipogluc\u00e8mies (insulina, sulfonilureas).<\/li>\r\n\r\n\r\n\r\n<li>Hipertensos. Cal vigilar molt la baixada de tensi\u00f3 que pot provocar el dejuni, ja que la medicaci\u00f3 per a la tensi\u00f3 pot empitjorar-la.<\/li>\r\n\r\n\r\n\r\n<li>Persones amb problemes de salut que puguin veure&#8217;s afectats per la nutrici\u00f3, com el refluxe gastroesof\u00e0gic o les pedres en els ronyons.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Abans de considerar una restricci\u00f3 nutricional d&#8217;aquest tipus \u00e9s important parlar amb un professional de la salut. Encara quan el dejuni intermitent pugui semblar benefici\u00f3s, \u00e9s important analitzar cas a cas per a evitar problemes.<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>El dejuni intermitent \u00e9s una dieta (entenent dieta com a \u201cmanera de menjar\u201d i no com \u201cel que fem per a perdre pes\u201d) en la qual es restringeix la ingesta durant una finestra de temps. Les persones es plantegen aquest dejuni per a perdre pes i per a guanyar en salut per\u00f2 quins beneficis ha [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":28512,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[4,1],"tags":[],"class_list":["post-28514","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-respostes-de-salut","category-salut"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Com es realitza el dejuni intermitent i quins beneficis t\u00e9?<\/title>\n<meta name=\"description\" content=\"T&#039;expliquem en aquest article tot sobre la dieta dejuni intermitent: com es realitza, quins beneficis t\u00e9 i si \u00e9s apte per a tothom.\" \/>\n<meta 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