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'Mindful eating': aprender a comer bien sin ansiedad ni sentimiento de culpa Las verduras y hortalizas, indispensables en el Mindful Eating.
Confinamiento, comida y Semana Santa suelen ser una mala combinación. El Mindful Eating o Alimentación Consciente puede ayudarte a poner orden, aunque no sea una dieta El Mindfulness llega a todos los rincones . Ahora, también a la alimentación, convirtiéndola en Alimentación o Nutrición Consciente. Salimos de una Semana Santa atípica, recluida, en la que seguramente no hemos dado tregua a los fogones. Quien más quien menos habrá cocinado y dado cuenta de los guisos y dulces de la temporada. Quizás con más ansiedad que otras veces. Y ahí es donde el Mindful Eating puede ayudar. Y mucho. Te contamos todos sus beneficios.
¿Por qué practicar la Nutrición Consciente? La mayor parte de las veces que comemos lo hacemos de forma automática, convirtiendo la comida en un acto rutinario con el que hemos perdido la conexión. Además, tendemos a recurrir a la comida para calmar emociones que nos son perjudiciales. Por ello, el hambre se confunde con estados emocionales como la ansiedad, la tristeza o la soledad. La comida es una fuente de placer. Así se crea un círculo vicioso: emociones – ansiedad- comida.
El Mindful Eating ayuda a salir de esta espiral de ansiedad y mejora nuestra relación con la comida. El proceso implica observar nuestros patrones de alimentación con curiosidad y aceptación , decidiendo con plena consciencia qué alimentos comer, cómo y cuándo.
Hambre física vs. Hambre emocional El Mindful Eating exige ser conscientes de los alimentos que estamos comiendo, de su sabor y textura y de las sensaciones que nos provocan. De esta forma, se genera una conexión positiva con los alimentos que hemos elegido para nuestro propio bienestar y nutrición.
La alimentación consciente fomenta el autocuidado a lo largo del día. Ayuda a escuchar el propio cuerpo y reconocer cuándo sentimos hambre física o por el contrario si lo que tenemos es hambre emocional. Saber diferenciar estos dos conceptos es fundamental para cambiar nuestra relación con la comida.
El hambre emocional ‘pide’ alimentos ricos en carbohidratos con altos niveles de azúcar, que reducen los niveles de cortisol, la hormona del estrés, generando un placer momentáneo, aunque nutricionalmente son alimentos que proporcionan poca energía con muchas calorías. Por eso, uno de los pilares sobre los que se basa el Mindful Eating es mantener una alimentación natural, saludable y equilibrada con alto valor nutricional .
Cuánto y cuándo: pautas para poner en práctica el Mindful Eating Como todo lo que exige cierta reflexión, comer según las pautas de la Alimentación Consciente puede llevar tiempo , pero cuando se comprueban los beneficios en el ánimo, los niveles de energía y el estado corporal, no dudaremos en incorporarlos a nuestro estilo de vida. Hay que recordar que el Mindful Eating no es una dieta, sino una manera de entender el proceso de cómo nos alimentamos y cómo aprovecharlo de la mejor manera. Estas son las recomendaciones más importantes.
Distingue el hambre Cuando aparezca la urgencia de comer, lleva la atención a tu estómago y valora si lo que sientes es hambre real o emocional . Si decides que lo que sientes es hambre física, entonces prepara algo de comer, siéntate y cómelo sin remordimiento .
Prioriza los alimentos más sanos Es importante poner la alimentación sana en el centro del Mindful Eating. Un aporte adecuado de hidratos de carbono de liberación lenta (legumbres, hortalizas, yogur, frutos secos), vitaminas, minerales y fibra ayudar a controlar el estrés y la ansiedad .
Piensa en el momento Aunque no tiene que ver con la cronodieta , el momento en el que se come también es importante en la Alimentación Consciente. La comida puede ser más calórica que la cena, pero en cualquier caso debemos priorizar proteínas magras, verduras, frutas, frutos secos y cereales. Siéntate en una postura cómoda y escucha a tu cuerpo . Dedica unos minutos a centrar la atención y práctica la respiración consciente , así podrás valorar cómo te sientes en ese momento y cuánto debes comer.
Concéntrate en texturas, sabores y olores Una vez empieces a comer, concéntrate en las sensaciones y sabores de los alimentos. Mastica despacio, analizando la comida con los cinco sentidos . Además de disfrutar más de los alimentos, comer de forma pausada y masticando correctamente mejora la digestión. El entorno también es importante. Aunque estés tú solo, rodéate de los objetos que te provoquen mejores sensaciones.
Observa cómo te sacias Lo óptimo es dejar de comer cuando estés saciado, aunque tengas comida en el plato. Debemos aprender a diferenciar entre estar saciado , cuando no necesitamos más alimentos, y estar llenos .
No te juzgues En la Alimentación Consciente, la relación con la comida es natural , no hay lugar para la imposición o la culpa. Es importante no juzgarnos por lo que hemos comido. Si vemos que hemos comido más de lo necesario, distánciate , asúmelo y piensa que la próxima vez sabrás cuándo has comido lo suficiente.
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