{"id":1338,"date":"2025-10-10T14:17:13","date_gmt":"2025-10-10T12:17:13","guid":{"rendered":"https:\/\/www.moodbites.eu\/lesson\/tecnicas-de-alimentacao-consciente\/"},"modified":"2025-11-17T17:12:18","modified_gmt":"2025-11-17T16:12:18","slug":"tecnicas-de-alimentacao-consciente","status":"publish","type":"lesson","link":"https:\/\/www.moodbites.eu\/pt-pt\/lesson\/tecnicas-de-alimentacao-consciente\/","title":{"rendered":"T\u00e9cnicas de alimenta\u00e7\u00e3o consciente"},"content":{"rendered":"\n<p><strong>Escala de Aten\u00e7\u00e3o Plena \u00e0 Fome <\/strong> <\/p>\n\n<p class=\"sensei-content-description\">A Escala de Aten\u00e7\u00e3o Plena \u00e0 Fome \u00e9 uma ferramenta que ajuda os indiv\u00edduos a observarem conscientemente o seu n\u00edvel de fome antes, durante e depois de uma refei\u00e7\u00e3o. Auxilia na aprendizagem da distin\u00e7\u00e3o entre fome f\u00edsica e fome emocional e permite uma melhor gest\u00e3o da alimenta\u00e7\u00e3o \u2013 fazendo escolhas com base nas necessidades reais do corpo, em vez de comer simplesmente porque algo \u00e9 tentador (Albers, 2015).  <\/p>\n\n<p class=\"sensei-content-description\">A consci\u00eancia do n\u00edvel de fome permite: <\/p>\n\n<ul class=\"wp-block-list\">\n<li>melhor planeamento das refei\u00e7\u00f5es, <\/li>\n<\/ul>\n\n<ul class=\"wp-block-list\">\n<li>Parar antes de ceder ao impulso de pegar noutro lanche, <\/li>\n<\/ul>\n\n<ul class=\"wp-block-list sensei-content-description\">\n<li>Diferenciar a fome f\u00edsica da chamada \u201cfome emocional\u201d. <\/li>\n<\/ul>\n\n<p><strong>Escala da Fome: Como utiliz\u00e1-la? <\/strong><\/p>\n\n<p>Me\u00e7a o seu n\u00edvel de fome numa escala de 1 a 10: <\/p>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>N\u00edvel <\/td><td>Description <\/td><\/tr><tr><td>1  <\/td><td>Inani\u00e7\u00e3o \u2013 ressonar no est\u00f4mago, dor de cabe\u00e7a, agita\u00e7\u00e3o <\/td><\/tr><tr><td>2-3  <\/td><td>Fome \u2013 tempo para uma refei\u00e7\u00e3o substancial. <\/td><\/tr><tr><td>4-5  <\/td><td>Tem fome ou ainda n\u00e3o est\u00e1 na hora de comer? <\/td><\/tr><tr><td>6-7  <\/td><td>Saciedade \u2013 est\u00e1 confort\u00e1vel, \u00e9 o suficiente. <\/td><\/tr><tr><td>8  <\/td><td>Sensa\u00e7\u00e3o de saciedade \u2013 \u00e9 melhor parar de comer. <\/td><\/tr><tr><td>9-10  <\/td><td>Comer em excesso \u2013 desconforto, sensa\u00e7\u00e3o de peso, arrependimento <\/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>Exerc\u00edcio: Pare e avalie<\/em><\/strong><br\/>Escolha 3 momentos durante o dia, tais como: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Antes do pequeno-almo\u00e7o <\/li>\n\n\n\n<li>Ap\u00f3s o almo\u00e7o <\/li>\n\n\n\n<li>\u00c0 noite <\/li>\n<\/ul>\n\n\n\n<p>Anote o seu n\u00edvel de fome (de 1 a 10) e responda \u00e0s quest\u00f5es: <br\/><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Momento do dia <\/td><td>N\u00edvel de fome (1\u201310) <\/td><td>O que sinto no meu corpo? <\/td><td>\u00c9 fome f\u00edsica ou 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>Dicas adicionais: <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Programe um alarme para tocar a cada 3-4 horas ou defina um lembrete: &#8220;Ser\u00e1 que estou mesmo com fome?&#8221; <\/li>\n\n\n\n<li>Antes de pegar na comida, pergunte-se: &#8220;Quanta fome estou a sentir agora?&#8221;. Se a resposta for abaixo de 4, \u00e9 sinal de que est\u00e1 na hora de comer. Se for acima de 6, pare e reflita: talvez seja stress, t\u00e9dio ou outras emo\u00e7\u00f5es? <\/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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