{"id":1310,"date":"2025-10-10T14:17:13","date_gmt":"2025-10-10T12:17:13","guid":{"rendered":"https:\/\/www.moodbites.eu\/lesson\/tecnicas-de-alimentacion-consciente\/"},"modified":"2025-11-17T15:49:57","modified_gmt":"2025-11-17T14:49:57","slug":"tecnicas-de-alimentacion-consciente","status":"publish","type":"lesson","link":"https:\/\/www.moodbites.eu\/es\/lesson\/tecnicas-de-alimentacion-consciente\/","title":{"rendered":"T\u00e9cnicas de alimentaci\u00f3n consciente"},"content":{"rendered":"\n<p><strong>Escala de Conciencia del Hambre <\/strong> <\/p>\n\n<p class=\"sensei-content-description\">La Escala de Atenci\u00f3n Plena al Hambre es una herramienta que ayuda a las personas a observar conscientemente su nivel de hambre antes, durante y despu\u00e9s de una comida. Facilita el aprendizaje para distinguir el hambre f\u00edsica del hambre emocional y permite una mejor gesti\u00f3n de la alimentaci\u00f3n, tomando decisiones basadas en las necesidades reales del cuerpo en lugar de comer simplemente porque algo resulta tentador (Albers, 2015).  <\/p>\n\n<p class=\"sensei-content-description\">Ser consciente del nivel de hambre permite: <\/p>\n\n<ul class=\"wp-block-list\">\n<li>mejor planificaci\u00f3n de comidas, <\/li>\n<\/ul>\n\n<ul class=\"wp-block-list\">\n<li>Deteni\u00e9ndose antes de alcanzar impulsivamente otro refrigerio, <\/li>\n<\/ul>\n\n<ul class=\"wp-block-list sensei-content-description\">\n<li>diferenciar el hambre f\u00edsica de la llamada \u201chambre emocional\u201d. <\/li>\n<\/ul>\n\n<p><strong>Escala del hambre: \u00bfC\u00f3mo usarla? <\/strong><\/p>\n\n<p>Mide tu nivel de hambre en una escala del 1 al 10: <\/p>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Nivel <\/td><td>Descripci\u00f3n <\/td><\/tr><tr><td>1  <\/td><td>Inanici\u00f3n: ruidos estomacales, dolor de cabeza, agitaci\u00f3n <\/td><\/tr><tr><td>2-3  <\/td><td>Hambre: hora de una comida sustanciosa <\/td><\/tr><tr><td>4-5  <\/td><td>Sentirse hambrienta o a\u00fan no es hora de comer. <\/td><\/tr><tr><td>6-7  <\/td><td>Saciedad: est\u00e1s c\u00f3modo, es suficiente. <\/td><\/tr><tr><td>8  <\/td><td>Saciedad: es mejor dejar de comer. <\/td><\/tr><tr><td>9-10  <\/td><td>Comer en exceso: malestar, sensaci\u00f3n de pesadez, arrepentimiento <\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div class=\"wp-block-uagb-container uagb-block-a357e4e5 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p><strong><em>Ejercicio: Detente y eval\u00faa.<\/em><\/strong> <br\/>Elige 3 momentos del d\u00eda, como por ejemplo: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Antes del desayuno <\/li>\n\n\n\n<li>Despu\u00e9s del almuerzo <\/li>\n\n\n\n<li>Por la tarde <\/li>\n<\/ul>\n\n\n\n<p>Indica tu nivel de hambre (1\u201310) y responde a las preguntas: <br\/><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Momento del d\u00eda <\/td><td>Nivel de hambre (1\u201310) <\/td><td>\u00bfQu\u00e9 siento en mi cuerpo? <\/td><td>\u00bfEs hambre f\u00edsica o emocional? <\/td><\/tr><tr><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><\/tr><tr><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><\/tr><tr><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Consejos adicionales: <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Programa una alarma cada 3-4 horas o configura un recordatorio \u00ab\u00bfTengo mucha hambre?\u00bb. <\/li>\n\n\n\n<li>Before reaching for food ask yourself: \u201eHow hungry am I at the moment?\u201d If you are below 4 \u2013 it is a sign it is time to eat. If you are above 6 \u2013 stop and check: maybe it\u2019s stress, boredom or other emotions? <\/li>\n<\/ol>\n\n\n\n<p><\/p>\n<\/div><\/div>\n<div class=\"sensei-block-wrapper\">\n<div class=\"wp-block-sensei-lms-lesson-actions\"><div class=\"sensei-buttons-container\">\n\n\n\n\n\n\n\n<\/div><\/div>\n<\/div>\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"featured_media":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_uag_custom_page_level_css":"","_uf_show_specific_survey":0,"_uf_disable_surveys":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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