{"id":12147,"date":"2026-03-26T12:57:02","date_gmt":"2026-03-26T12:57:02","guid":{"rendered":"https:\/\/www.annaestil.es\/tecnica-per-aprendre-a-menjar-amb-calma\/"},"modified":"2026-03-26T12:57:02","modified_gmt":"2026-03-26T12:57:02","slug":"tecnica-per-aprendre-a-menjar-amb-calma","status":"publish","type":"post","link":"https:\/\/www.annaestil.es\/ca\/tecnica-per-aprendre-a-menjar-amb-calma\/","title":{"rendered":"T\u00e8cnica per aprendre a menjar amb calma"},"content":{"rendered":"<p data-start=\"125\" data-end=\"232\">S\u2019observa un patr\u00f3 freq\u00fcent en moltes dones despr\u00e9s d\u2019una separaci\u00f3: una relaci\u00f3 desordenada amb el menjar.<\/p>\n<p data-start=\"125\" data-end=\"232\">Busquen refugi en el menjar quan es senten tristes o amb ansietat. Moltes d&#8217;elles ni tan sols s\u00f3n conscients que tenen &#8220;fam emocional&#8221;, \u00e9s a dir gana que no \u00e9s real: \u00e9s un impuls fort per menjar certs aliments no saludables per omplir el seu buit, tristesa o ansietat, i aconseguir un &#8220;fals benestar&#8221;, que provoca, com a conseq\u00fc\u00e8ncia, sentiments de culpa, vergonya, desenc\u00eds, perqu\u00e8 el menjar no aconsegueix el benefici que es buscaNo sempre \u00e9s evident.<\/p>\n<p data-start=\"125\" data-end=\"232\">El problema no \u00b4s el que es menja, sino com es menja: de manera r`paida, autom\u00e0tica i sense sern-ne conscients.<\/p>\n<p data-start=\"125\" data-end=\"232\">Moltes persones tampoc saben que menjar aix\u00ed pot tenir greus conseq\u00fc\u00e8ncies per a la salut i derivar en:<\/p>\n<ul data-start=\"540\" data-end=\"714\">\n<li data-section-id=\"h2nzym\" data-start=\"540\" data-end=\"562\">Digestions pesades<\/li>\n<li data-section-id=\"17an3i\" data-start=\"563\" data-end=\"590\">Desregulaci\u00f3 de la gana<\/li>\n<li data-section-id=\"1guydmb\" data-start=\"591\" data-end=\"662\">M\u00e9s depend\u00e8ncia d\u2019aliments molt palatables (sucre, ultraprocessats)<\/li>\n<li data-section-id=\"1jmfev0\" data-start=\"663\" data-end=\"714\">Sensaci\u00f3 recurrent de culpa o p\u00e8rdua de control<\/li>\n<\/ul>\n<p data-start=\"716\" data-end=\"823\">I no, no es resol nom\u00e9s amb for\u00e7a de voluntat. Perqu\u00e8 no \u00e9s un problema de disciplina, sin\u00f3 de consci\u00e8ncia.<\/p>\n<p data-start=\"825\" data-end=\"903\">Aqu\u00ed \u00e9s on entra una eina \u00fatil: <strong data-start=\"857\" data-end=\"902\">mindful eating (menjar amb atenci\u00f3 plena)<\/strong>.<\/p>\n<p data-start=\"905\" data-end=\"1008\">No \u00e9s una t\u00e8cnica \u201cm\u00e0gica\u201d, per\u00f2 s\u00ed efectiva per introduir una pausa real en el comportament autom\u00e0tic.<\/p>\n<p data-start=\"1010\" data-end=\"1143\"><strong data-start=\"1010\" data-end=\"1024\">Important:<\/strong> comen\u00e7a a practicar-la en moments neutres, no quan estiguis en un pic d\u2019ansietat. Si no, \u00e9s molt dif\u00edcil que funcioni.<\/p>\n<p data-start=\"1010\" data-end=\"1143\"><strong>Exercici pr\u00e0ctic:<\/strong><\/p>\n<ol data-start=\"1172\" data-end=\"1530\">\n<li data-section-id=\"4jl3co\" data-start=\"1172\" data-end=\"1225\">Agafa una fruita petita (un ra\u00efm, una maduixa\u2026).<\/li>\n<li data-section-id=\"1cs3fv1\" data-start=\"1226\" data-end=\"1283\">Observa-la durant uns segons: forma, color, detalls.<\/li>\n<li data-section-id=\"t0a3ck\" data-start=\"1284\" data-end=\"1333\">Toca-la: textura, temperatura, consist\u00e8ncia.<\/li>\n<li data-section-id=\"1mgls6j\" data-start=\"1334\" data-end=\"1386\">Olora-la: identifica si et recorda alguna cosa.<\/li>\n<li data-section-id=\"1gx5rb7\" data-start=\"1387\" data-end=\"1485\">Porta-la a la boca sense empassar: percep el gust, l\u2019acidesa, la dol\u00e7or. Mastega a poc a poc.<\/li>\n<li data-section-id=\"wkzo1j\" data-start=\"1486\" data-end=\"1530\">Empassa lentament i atura\u2019t uns segons.<\/li>\n<\/ol>\n<p data-start=\"1537\" data-end=\"1646\">Aquest exercici no busca que \u201cmengis perfecte\u201d, sin\u00f3 una cosa m\u00e9s concreta:<br data-start=\"1612\" data-end=\"1615\" \/><strong data-start=\"1615\" data-end=\"1646\">trencar el pilot autom\u00e0tic.<\/strong><\/p>\n<p data-start=\"1648\" data-end=\"1739\" data-is-last-node=\"\" data-is-only-node=\"\">Sense aquesta pausa, no hi ha capacitat d\u2019elecci\u00f3.<br data-start=\"1698\" data-end=\"1701\" \/>I sense elecci\u00f3, el patr\u00f3 es repeteix.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>S\u2019observa un patr\u00f3 freq\u00fcent en moltes dones despr\u00e9s d\u2019una separaci\u00f3: una relaci\u00f3 desordenada amb el menjar. Busquen refugi en el menjar quan es senten tristes o amb ansietat. Moltes d&#8217;elles ni tan sols s\u00f3n conscients que tenen &#8220;fam emocional&#8221;, \u00e9s a dir gana que no \u00e9s real: \u00e9s un impuls fort per menjar certs aliments [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12179,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"_joinchat":[],"footnotes":""},"categories":[2],"tags":[],"class_list":["post-12147","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sense-categoria"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>T\u00e8cnica per aprendre a menjar amb calma - Anna Esil\u00b7les<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.annaestil.es\/ca\/tecnica-per-aprendre-a-menjar-amb-calma\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"T\u00e8cnica per aprendre a menjar amb calma - Anna Esil\u00b7les\" \/>\n<meta property=\"og:description\" content=\"S\u2019observa un patr\u00f3 freq\u00fcent en moltes dones despr\u00e9s d\u2019una separaci\u00f3: una relaci\u00f3 desordenada amb el menjar. 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