{"id":83321,"date":"2023-12-07T17:38:34","date_gmt":"2023-12-07T15:38:34","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/?p=83321"},"modified":"2024-01-09T11:41:27","modified_gmt":"2024-01-09T09:41:27","slug":"hara-hachi-bu-el-metodo-que-practican-los-mas-longevos","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/hara-hachi-bu-el-metodo-que-practican-los-mas-longevos\/","title":{"rendered":"Hara Hachi Bu: El m\u00e9todo que practican los m\u00e1s longevos"},"content":{"rendered":"<p>Hay que estar atento para hacerlo bien. El m\u00e9todo Hara Hachi Bu que practican los habitantes centenarios de la isla japonesa de Okinawa, una de las cinco <em>blue zones<\/em> del mundo, consiste en no llenar por completo el est\u00f3mago. Parar de comer cuando est\u00e9 lleno al 80%. Para eso hay que practicar la alimentaci\u00f3n consciente y no distraerse con tel\u00e9fonos y televisiones mientras comemos.<\/p>\n<p>El doctor Vicente Mera, responsable de la Unidad de Well-ageing de SHA lo practica despu\u00e9s de pasar varias temporadas en la isla japonesa y lo cuenta en su libro\u00a0<em>Joven a cualquier edad. El m\u00e9todo definitivo para una vida larga, saludable y feliz.<\/em><\/p>\n<p>La f\u00f3rmula del est\u00f3mago lleno hasta el 80% se atribuye a\u00a0una ense\u00f1anza de Confucio que llevada a la pr\u00e1ctica se traduce en una reducci\u00f3n autoimpuesta de calor\u00edas en la dieta diaria. \u2018Hara Hachi Bu\u2019, significa \u2018No pongas en la panza\u2019 \u2014Hara\u2014 \u2018m\u00e1s del 80% de lo que querr\u00edas comer\u2019 \u2014Hachi Bu.<\/p>\n<p>Se trata de comer despacio, con conciencia plena y sin distracciones superfluas para estar atentos a las se\u00f1ales de saciedad que env\u00eda el cerebro. Los estudios han demostrado que el cerebro tarda entre\u00a015 y 20 minutos\u00a0en darse cuenta de que el est\u00f3mago ha alcanzado su capacidad m\u00e1xima.<\/p>\n<p>Una y otra vez, cient\u00edficos e investigadores han descubierto que uno de los mayores problemas de la dieta occidental es el exceso de comida. Seg\u00fan un estudio del\u00a0<em>Pew Research Center,<\/em>\u00a0los estadounidenses consumen cada d\u00eda muchas m\u00e1s calor\u00edas de las recomendadas (las estimaciones del Departamento de Salud y Servicios Humanos de los Estados Unidos oscilan entre 1.600 y 2.400 calor\u00edas al d\u00eda para las mujeres, y entre 2.000 y 3.000 calor\u00edas al d\u00eda para los hombres). En 2017, un estadounidense medio consum\u00eda\u00a0m\u00e1s de 3.600 calor\u00edas diarias, que supone un aumento del 24% respecto a su ingreso cal\u00f3rico de 1961, cuando la media era de solo 2.880 calor\u00edas.<\/p>\n<p>El doctor<strong>\u00a0<\/strong>Brian Wansink,<strong>\u00a0<\/strong>autor de\u00a0<em>Mindless Eating,<\/em>\u00a0dedica gran parte de su tiempo a investigar los h\u00e1bitos alimentarios en todo el mundo. \u201cExiste una gran diferencia de calor\u00edas entre el momento en que un estadounidense piensa: \u2018Estoy lleno\u2019, y el momento en que un okinawense dice: \u2018Ya no tengo hambre\u2019\u201d, explic\u00f3 en una entrevista con la\u00a0<em>CNBC<\/em>.<\/p>\n<p>Los ancianos de Okinawa adoptan una\u00a0dieta basada en plantas,\u00a0y sus comidas consisten sobre todo en\u00a0chauchas salteadas, espinacas, hojas de mostaza, boniatos y tofu,\u00a0todos ellos ricos en nutrientes. Aunque tambi\u00e9n comen\u00a0cerdo, pescado y otras carnes,\u00a0suelen ser\u00a0un peque\u00f1o componente de su consumo\u00a0total.<\/p>\n<p>El doctor Mera cree que no hay que prestar tanta atenci\u00f3n al tipo de dieta, porque hay miles, sino a la cantidad y a la forma en que se distribuye la comida a lo largo del d\u00eda. \u201cLos pacientes me preguntan c\u00f3mo deben restringir la ingesta de comida\u2026 Yo me fui a Jap\u00f3n para comprobarlo y la respuesta son tres palabras: sopa de miso. Un plato con un alto nivel saciante\u201d. La sopa de miso es el modo en que todos los hu\u00e9spedes de SHA empiezan el d\u00eda, y forma parte de la experiencia vital transformadora de su estancia en el centro de bienestar.<\/p>\n<p>Adem\u00e1s de la f\u00f3rmula del 80%, estas son otras reglas de oro de la alimentaci\u00f3n en la isla de Okinawa:<\/p>\n<ol>\n<li><strong> Hacen todo con moderaci\u00f3n. <\/strong>As\u00ed que no se obsesionan con la ingesta de calor\u00edas o la p\u00e9rdida de peso. Mientras comen practican la atenci\u00f3n plena y escuchan las se\u00f1ales del cuerpo.<\/li>\n<li><strong> Comen despacio.<\/strong> Reducir la velocidad es clave para que el cuerpo identifique las se\u00f1ales de saciedad enviadas por el cerebro.<\/li>\n<li><strong> Se enfocan en la comida.\u00a0<\/strong>Apagar el televisor y alejar de la mesa todos los dispositivos electr\u00f3nicos es clave. Hay que huir de las distracciones.<\/li>\n<li><strong> Comen en platos peque\u00f1os.\u00a0<\/strong>Elegir platos m\u00e1s peque\u00f1os y utilizar vasos altos y estrechos. Es probable que empieces a comer mucho menos sin apenas reparar en ello.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Hay que estar atento para hacerlo bien. El m\u00e9todo Hara Hachi Bu que practican los habitantes centenarios de la isla japonesa de Okinawa, una de las cinco blue zones del mundo, consiste en no llenar por completo el est\u00f3mago. Parar de comer cuando est\u00e9 lleno al 80%. Para eso hay que practicar la alimentaci\u00f3n consciente [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":83322,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1413,1411],"tags":[],"class_list":["post-83321","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-saludable","category-sha-magazine"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hara Hachi Bu: El m\u00e9todo que practican los m\u00e1s longevos - SHA Magazine<\/title>\n<meta name=\"description\" content=\"La f\u00f3rmula del est\u00f3mago lleno hasta el 80% se atribuye a\u00a0una ense\u00f1anza de Confucio que llevada a la pr\u00e1ctica se traduce en una reducci\u00f3n autoimpuesta de calor\u00edas en la dieta diaria. \u2018Hara Hachi Bu\u2019, significa \u2018No pongas en la panza\u2019 \u2014Hara\u2014 \u2018m\u00e1s del 80% de lo que querr\u00edas comer\u2019 \u2014Hachi Bu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shawellness.com\/shamagazine\/es\/hara-hachi-bu-el-metodo-que-practican-los-mas-longevos\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hara Hachi Bu: El m\u00e9todo que practican los m\u00e1s longevos - 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