{"id":43379,"date":"2021-01-09T10:00:43","date_gmt":"2021-01-09T08:00:43","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=43379"},"modified":"2021-01-07T14:06:57","modified_gmt":"2021-01-07T12:06:57","slug":"dejuni-eina-terapeutica","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2021\/01\/09\/dejuni-eina-terapeutica\/","title":{"rendered":"El dejuni com a eina terap\u00e8utica"},"content":{"rendered":"<p><strong>El dejuni<\/strong> consisteix en no menjar durant un nombre continuat d&#8217;hores i posteriorment alimentar-nos durant les hores restants del dia.<\/p>\n<p><!--more--><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-43372 size-full\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/01\/ayuno.jpg\" alt=\"El dejuni com a eina terap\u00e8utica\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/01\/ayuno.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/01\/ayuno-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/01\/ayuno-696x464.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/01\/ayuno-630x420.jpg 630w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<h2>Qu\u00e8 \u00e9s el dejuni?<\/h2>\n<p>Amb <strong>el dejuni<\/strong> es busca simular els processos que vivia el cos fa 2000 o 3000 anys, facilitant el proc\u00e9s de desintoxicaci\u00f3 i depuraci\u00f3 de l&#8217;organisme a trav\u00e9s dels seg\u00fcents mecanismes:<\/p>\n<ul>\n<li>Evitar la despesa d&#8217;energia en el proc\u00e9s de digesti\u00f3 i assimilaci\u00f3 de nutrients, permetent que les c\u00e8l\u00b7lules i els \u00f2rgans descansin.<\/li>\n<li>L&#8217;energia estalviada es pot emprar en els processos d&#8217;eliminaci\u00f3 i depuraci\u00f3, rebutjant c\u00e8l\u00b7lules danyades, restes cel\u00b7lulars, micro-tumoracions, teixits malalts o prote\u00efnes alterades.<\/li>\n<li>Neteja intestinal de les restes procedents de la digesti\u00f3.<\/li>\n<\/ul>\n<h3>Iniciaci\u00f3 al dejuni intermitent<\/h3>\n<p>Abans de comen\u00e7ar el dejuni intermitent hem de preparar el nostre organisme i ho podem fer seguint una pauta setmanal com indiquem a continuaci\u00f3:<\/p>\n<ol>\n<li>\n<h4>Detoxificaci\u00f3. Setmanes 1 i 2<\/h4>\n<\/li>\n<\/ol>\n<p>Aquestes dues primeres setmanes eliminarem el consum d&#8217;aliments processats (greixos trans, additius, sucres, entre altres), passant a consumir \u00fanicament aliments sense processar, incloent-hi sempre fruites i verdures. Podem acompanyar aquesta etapa amb depuratius hep\u00e0tics a base de plantes com la carxofera, card mari\u00e0, boldo, entre d&#8217;altres, per potenciar la funci\u00f3 hep\u00e0tica i aix\u00ed la depuraci\u00f3.<\/p>\n<ol start=\"2\">\n<li>\n<h4>Keto-adaptaci\u00f3. Setmanes 3 i 4<\/h4>\n<\/li>\n<\/ol>\n<p>Durant aquesta fase anirem disminuint la quantitat de carbohidrats de la nostra dieta, especialment aquells amb elevat \u00edndex gluc\u00e8mic (cereals i pastes refinades, patata &#8230;). Anirem reduint l&#8217;aportaci\u00f3 de carbohidrats mentre fem una dieta rica en greixos saludables (alvocat, coco, fruits secs) i prote\u00efna, que ens aportaran energia i ens sadollaran.<\/p>\n<ol start=\"3\">\n<li>\n<h4>Retard de l&#8217;esmorzar. Setmana 5<\/h4>\n<\/li>\n<\/ol>\n<p>A poc a poc podem anar endarrerint l&#8217;esmorzar. Com a consell es recomana beure un got d&#8217;aigua a l&#8217;aixecar-nos, aquesta acci\u00f3 interromp la sensaci\u00f3 de gana i a m\u00e9s ens hidrata.<\/p>\n<blockquote><p>Abans de comen\u00e7ar el dejuni intermitent hem de preparar el nostre organisme<\/p><\/blockquote>\n<h3>Tipus de dejuni<\/h3>\n<p>Posterior a la preparaci\u00f3 del nostre cos per iniciar-nos en el dejuni, podem triar entre diversos tipus. No obstant aix\u00f2, es recomana fer-ho de forma progressiva, comen\u00e7ant de menys a m\u00e9s hores de dejuni.<\/p>\n<ol>\n<li>\n<h4>Dejuni 12\/12. Setmana 6<\/h4>\n<\/li>\n<\/ol>\n<p>Durant aquesta fase concentrarem totes les ingestes (esmorzar, dinar i sopar) durant un per\u00edode de 12 hores. Anirem retardant l&#8217;esmorzar i avan\u00e7ant de mica en mica el sopar fins a aconseguir un dejuni de 12\/12. \u00c9s molt f\u00e0cil de fer, un exemple seria sopar a les 21:00 i esmorzar a les 9:00.<\/p>\n<ol start=\"2\">\n<li>\n<h4>Dejuni 14\/10. Setmana 7<\/h4>\n<\/li>\n<\/ol>\n<p>Aquest tipus de dejuni el podem aconseguir retardant di\u00e0riament l&#8217;hora d&#8217;esmorzar fins a 3 o 4 hores despr\u00e9s de llevar-nos, obtenint la capacitat de restringir l&#8217;horari dels 3 \u00e0pats diaris en un per\u00edode de 10 hores, dejunant les altres 14. El que continuem buscant amb aquest tipus de dejuni, no \u00e9s fer una restricci\u00f3 cal\u00f2rica, sin\u00f3 reduir el nombre d&#8217;hores en qu\u00e8 ens alimentem.<\/p>\n<ol start=\"3\">\n<li>\n<h4>Dejuni 16\/8. Setmana 8<\/h4>\n<\/li>\n<\/ol>\n<p>Durant aquesta fase dejunarem durant 16 hores di\u00e0ries i restringirem la nostra finestra per alimentar-nos en 8 hores. Aquest dejuni es pot practicar inicialment durant tres \u00a0dies alterns a la setmana. En aquest punt reduirem el nombre d&#8217;ingestes di\u00e0ries a dues (desapareix l&#8217;esmorzar o el sopar).<\/p>\n<p>Quan s&#8217;aconsegueix una adaptaci\u00f3 a aquest ritme de dejuni (16\/8) 3 dies a la setmana (la qual cosa pot variar depenent de cada persona) llavors es podr\u00e0 arribar a la meta de dejunar tots els dies de la setmana. Un cop has arribat a aquest punt, es compta amb la flexibilitat metab\u00f2lica i capacitat mental necess\u00e0ria per mantenir-lo en la teva vida quotidiana o assolir altres objectius.<\/p>\n<ol start=\"4\">\n<li>\n<h4>Dejuni de 24h<\/h4>\n<\/li>\n<\/ol>\n<p>Dejuni d&#8217;1 dia complet (de tant en tant, no de forma regular).<\/p>\n<ol start=\"5\">\n<li>\n<h4>Algunes persones fan dejuni fins a 3 dies seguits<\/h4>\n<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-43375 aligncenter\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/01\/ayuno-2.jpg\" alt=\"\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/01\/ayuno-2.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/01\/ayuno-2-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/01\/ayuno-2-696x464.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2021\/01\/ayuno-2-630x420.jpg 630w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<h3>Com i qu\u00e8 podem ingerir durant les hores de dejuni?<\/h3>\n<p>Durant la pr\u00e0ctica del dejuni intermitent no \u00e9s necess\u00e0ria la restricci\u00f3 cal\u00f2rica, sin\u00f3 realitzar \u00e0pats complerts que ens atipin i equilibrats amb tots els macronutrients necessaris per al nostre organisme.<\/p>\n<p>La dieta cetog\u00e8nica o baixa en carbohidrats facilita la pr\u00e0ctica del dejuni ja que ens aporta flexibilitat metab\u00f2lica i ens ajuda a controlar la gana.<\/p>\n<p>Una ajuda molt \u00fatil durant el dejuni intermitent s\u00f3n les begudes acal\u00f2riques com l&#8217;aigua, a la qual podem afegir: llimona, menta, gerds &#8230;, aigua de mar, tes (verd, vermell, negre, matcha, rooibos, &#8230;), caf\u00e8 natural o brou de verdures.<\/p>\n<p>No afegir a aquestes begudes sucre ni edulcorants.<\/p>\n<h3><a href=\"https:\/\/www.bioecoactual.com\/ca\/2019\/02\/21\/beneficis-del-dejuni\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beneficis<\/a><\/h3>\n<ul>\n<li>Facilitem el proc\u00e9s de depuraci\u00f3 i detoxificaci\u00f3 de l&#8217;organisme.<\/li>\n<li>Guany d&#8217;energia.<\/li>\n<li>Refor\u00e7a el sistema immune.<\/li>\n<li>Ret\u00e9 la massa muscular en p\u00e8rdua de pes.<\/li>\n<li>Disminueix l&#8217;ansietat i millora l&#8217;estat d&#8217;\u00e0nim (augmenta els nivells de dopamina durant el dia).<\/li>\n<li>Redueix valors de triglic\u00e8rids en sang.<\/li>\n<li>Disminuci\u00f3 de greix visceral.<\/li>\n<li>Descens de la pressi\u00f3 arterial, benefici\u00f3s en persones amb hipertensi\u00f3.<\/li>\n<li>Millora la sensibilitat a la insulina.<\/li>\n<li>Accelera el metabolisme.<\/li>\n<li>Redueix marcadors d&#8217;inflamaci\u00f3.<\/li>\n<li>Ajuda en malalties neuro-degeneratives com l&#8217;Alzheimer o el Parkinson.<\/li>\n<li>Millora de la digesti\u00f3, gasos, inflor, disp\u00e8psies, entre d&#8217;altres problemes digestius.<\/li>\n<li>Millora de la s\u00edndrome d&#8217;ovaris poliqu\u00edstics, caracteritzat per una resist\u00e8ncia a la insulina.<\/li>\n<li>T\u00e9 efecte antienvelliment.<\/li>\n<\/ul>\n<blockquote><p>Una ajuda molt \u00fatil durant el dejuni intermitent s\u00f3n les begudes acal\u00f2riques com l&#8217;aigua<\/p><\/blockquote>\n<h3>Qui no hauria de fer dejuni?<\/h3>\n<p>No haurien de fer dejunis <strong>les persones que estiguin molt per sota del seu pes ni les embarassades ni els lactants<\/strong>. Els que pateixin <strong>trastorns de conducta<\/strong> o estiguin <strong>prenent medicaci\u00f3 permanent<\/strong>. A valorar en les persones que pateixin diabetis mellitus (millora la sensibilitat a la insulina i les hipogluc\u00e8mies, per\u00f2 en cas de realitzar-lo ha de ser sota estricta vigil\u00e0ncia d&#8217;un professional). Tampoc \u00e9s recomanable per a les persones amb reflux gastroesof\u00e0gic o gastritis cr\u00f2nica (que podrien fer-ho nom\u00e9s sota vigil\u00e0ncia o consell d&#8217;un professional).<\/p>\n<p><strong>Autora<\/strong>: Ver\u00f3nica Velasco, Nutricionista d&#8217;Herbolario Navarro<\/p>\n<p style=\"text-align: center;\">PATROCINAT PER<br \/>\n<strong><a href=\"http:\/\/www.herbolarionavarro.es\/\" target=\"_blank\" rel=\"noopener noreferrer\">Herbolario Navarro | Casa Fundada en 1771<\/a><\/strong><\/p>\n<p><a href=\"https:\/\/www.herbolarionavarro.es\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-31378 size-full td-animation-stack-type0-2\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/03\/Herbolario-Navarro.jpg\" alt=\"Herbolario Navarro\" width=\"289\" height=\"186\" \/><\/a><\/p>\n<p><strong><a href=\"https:\/\/www.bioecoactual.com\/ca\/subscripcio\/\" target=\"_blank\" rel=\"noopener noreferrer\">Subscriu-te<\/a> a la Newsletter i rep cada mes Bio Eco Actual gratis al teu correu<\/strong><\/p>\n<p><strong><em>Bio Eco Actual<\/em>, <em>el teu mensual 100% ecol\u00f2gic<\/em><br \/>\nLlegir <\/strong><a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/12\/BioEcoActual_Gener_2021.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Bio Eco Actual Gener 2021<\/strong><\/a><\/p>\n<p><iframe style=\"border: none; width: 100%; height: 520px;\" src=\"\/\/e.issuu.com\/embed.html?d=bioecoactual_gener_2021&amp;hideIssuuLogo=true&amp;showOtherPublicationsAsSuggestions=true&amp;u=bioecoactual\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El dejuni consisteix en no menjar durant un nombre continuat d&rsquo;hores i posteriorment alimentar-nos durant les hores restants del dia.<\/p>\n","protected":false},"author":419,"featured_media":43372,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166],"tags":[],"class_list":["post-43379","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - 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