{"id":8396,"date":"2022-03-28T16:19:06","date_gmt":"2022-03-28T14:19:06","guid":{"rendered":"https:\/\/webpubli-preproduccion.altermutua.com\/?p=8396"},"modified":"2023-03-09T11:30:12","modified_gmt":"2023-03-09T10:30:12","slug":"deju-intermitent-beneficis-i-perills","status":"publish","type":"post","link":"https:\/\/webpubli-preproduccion.altermutua.com\/ca\/deju-intermitent-beneficis-i-perills\/","title":{"rendered":"Qu\u00e8 \u00e9s el dej\u00fa intermitent: beneficis i perills"},"content":{"rendered":"<h3>Qu\u00e8 \u00e9s el dej\u00fa intermitent<\/h3>\n<p><span data-contrast=\"auto\">A grans trets, fer dej\u00fa de manera intermitent consisteix a encadenar per\u00edodes de dej\u00fa complet amb d\u2019altres de llibertat per menjar. Els per\u00edodes poden ser de durada molt variable: per exemple, dejunar durant setze hores i menjar com es fa habitualment les vuit hores restants del dia, o b\u00e9 alternar dies sencers fent un dej\u00fa complet amb dies en qu\u00e8 podem menjar com sempre. A continuaci\u00f3 detallem els temps de dej\u00fa m\u00e9s seguits.<\/span><\/p>\n<h3><b><span data-contrast=\"auto\">Fer el dej\u00fa 16:8 o per hores<\/span><\/b><\/h3>\n<p><span data-contrast=\"auto\">Fer dej\u00fa seguint la regla 16:8 obliga a no menjar res durant setze hores, i tenir llibertat les vuit hores restants del dia. Habitualment s\u2019aprofita una part d\u2019aquestes setze hores per dormir. Si anem al llit a les dotze de la nit i ens aixequem a les vuit del mat\u00ed, per exemple, el darrer \u00e0pat del dia s\u2019hauria de fer abans de les quatre de la tarda.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">\u00c9s la dieta m\u00e9s recomanada per als principiants: esmorzar tan bon punt ens llevem i menjar tard.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Hi ha una variant coneguda com a regla 20:4. Durant les quatre hores de marge es poden fer un parell d\u2019\u00e0pats.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"auto\">Fer el dej\u00fa 5:2 o per dies<\/span><\/b><span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">En poques paraules, consisteix a fer dej\u00fa de manera parcial un parell de dies a la setmana i menjar amb llibertat els altres cinc.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Aquest dej\u00fa parcial implica limitar la ingesta de calories a 500, en les dones, i a 600, en el cas dels homes.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"auto\">Unes quantes consideracions<\/span><\/b><span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">Quan ens volem aprimar, sovint ens equivoquem pensant que durant els per\u00edodes que no fem dej\u00fa podem menjar sense l\u00edmit. La dieta deixar\u00e0 de funcionar; o, encara pitjor, fins i tot ens podem engreixar. Cal menjar amb prud\u00e8ncia, procurant seguir una dieta tan equilibrada com sigui possible, \u00e9s a dir, que contingui tots els nutrients essencials (prote\u00efnes, greixos i hidrats de carboni).<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Durant els per\u00edodes que fem dej\u00fa, tant si \u00e9s de manera parcial com total, \u00e9s important mantenir una bona hidrataci\u00f3, bevent aigua o infusions amb la freq\u00fc\u00e8ncia oportuna.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Fer dej\u00fa de manera intermitent pot ser tan efica\u00e7 com les dietes baixes en calories, pel fet que, en realitat, redu\u00efm el nombre de calories ingerides di\u00e0riament o setmanalment.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Els estudis que s\u2019han fet fins ara no assenyalen cap d\u2019aquestes dietes com la m\u00e9s convenient. Totes tenen els mateixos avantatges i perills. Malgrat tot, una recerca feta per la Universitat de Harvard indicava que \u00e9s m\u00e9s assenyat seguir el rellotge corporal, tamb\u00e9 anomenat ritme circadiari. Segons deien, val m\u00e9s menjar al mat\u00ed, com es fa amb el dej\u00fa 16:8.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><b><span data-contrast=\"auto\">Beneficis de dejunar intermitentment<\/span><\/b><span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">Fer dej\u00fa de manera intermitent \u00e9s benefici\u00f3s per a la salut? Com assenyal\u00e0vem abans, no hi ha gaire literatura cient\u00edfica sobre aquesta classe de dieta. No cal dir que aprimar-se i mantenir el pes ideal \u00e9s bo per prevenir malalties com ara l\u2019obesitat, una causa freq\u00fcent de la diabetis de tipus 2, les apnees del son i els problemes card\u00edacs. Ara b\u00e9, en relaci\u00f3 amb el dej\u00fa intermitent, segons uns quants estudis parcials, inclou un benefici addicional que \u00e9s evitar la inflamaci\u00f3 i, per tant, pot ajudar a prevenir:<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">La malaltia d\u2019Alzheimer<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Els accidents cerebrovasculars (ictus)<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">L\u2019artritis<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" aria-setsize=\"-1\" data-aria-posinset=\"4\" data-aria-level=\"1\"><span data-contrast=\"auto\">L\u2019asma<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" aria-setsize=\"-1\" data-aria-posinset=\"5\" data-aria-level=\"1\"><span data-contrast=\"auto\">L\u2019esclerosi m\u00faltiple<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><strong>Perills de dejunar intermitentment\u00a0<\/strong><\/p>\n<p><span data-contrast=\"auto\">D\u2019entrada el dej\u00fa intermitent \u00e9s inofensiu, per\u00f2 hi ha casos excepcionals en qu\u00e8 s\u2019hauria de descartar, que s\u00f3n:<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Les embarassades, o les mars lactants<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Els pacients amb reflux o altres problemes d\u2019est\u00f3mac<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Els pacients amb diabetis<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Els pacients amb problemes renals<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Els pacients que han tingut trastorns alimentaris (anor\u00e8xia o bul\u00edmia) o que s\u00f3n proclius a patir-ne<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><span data-contrast=\"auto\">A m\u00e9s a m\u00e9s, els esportistes o les persones que fan exercici intens poden tenir problemes per manca de calories i, de vegades, causa <\/span><b><span data-contrast=\"auto\">efectes secundaris<\/span><\/b><span data-contrast=\"auto\"> com ara:<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"3\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Gana<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"3\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Cansament o fatiga<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"3\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">N\u00e0usees<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"3\" aria-setsize=\"-1\" data-aria-posinset=\"4\" data-aria-level=\"1\"><span data-contrast=\"auto\">Insomni<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"3\" aria-setsize=\"-1\" data-aria-posinset=\"5\" data-aria-level=\"1\"><span data-contrast=\"auto\">Mal de cap<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<\/ul>\n<h3><b><span data-contrast=\"auto\">Conclusi\u00f3<\/span><\/b><span data-ccp-props=\"{}\">\u00a0<\/span><\/h3>\n<p>Amb les excepcions assenyalades, fer dej\u00fa de manera intermitent no comporta perills espec\u00edfics i, fins i tot, sembla que pot ser benefici\u00f3s en certa manera si ho comparem amb les dietes tradicionals hipocal\u00f2riques (tot i que aix\u00f2 encara no s\u2019ha estudiat prou).<\/p>\n<p>En tot cas, cal tenir en compte que, en els per\u00edodes que no es fa dej\u00fa, no s\u2019ha de menjar a pler, perqu\u00e8 aleshores la dieta no funcionaria. I, en canvi, en els per\u00edodes de dej\u00fa \u00e9s fonamental mantenir una bona hidrataci\u00f3.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fer dej\u00fa de manera intermitent consisteix a encadenar per\u00edodes de dej\u00fa complet amb d\u2019altres de llibertat per menjar.<\/p>\n","protected":false},"author":2,"featured_media":8438,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[14],"tags":[79],"class_list":["post-8396","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salut","tag-nutricio"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.2 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Qu\u00e8 \u00e9s el dej\u00fa intermitent: beneficis i perills - Altermutua<\/title>\n<meta name=\"description\" content=\"Fer dej\u00fa de manera 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