{"id":38226,"date":"2021-05-24T13:08:55","date_gmt":"2021-05-24T12:08:55","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=38226"},"modified":"2023-05-25T03:04:36","modified_gmt":"2023-05-25T02:04:36","slug":"quoi-et-le-rapide-intermittent-comment-faire-et-quels-avantages","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/o-que-e-o-jejum-intermitente-como-fazer-e-quais-os-beneficios\/","title":{"rendered":"Qu&#039;est-ce que le je\u00fbne intermittent, comment le faire et quels en sont les avantages"},"content":{"rendered":"<h2 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"fh7u8-0-0\"><strong><span class=\"hardreadability\">Aprende tudo o que precisas de saber sobre o jejum intermitente, desde o como o fazer \u00e0 ci\u00eancia por tr\u00e1s desta abordagem<\/span>.<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"a04s9-0-0\">\n<div data-offset-key=\"a04s9-0-0\">\n\n<\/div>\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"a04s9-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"a04s9-0-0\">O jejum intermitente \u00e9 uma abordagem alimentar que envolve longos per\u00edodos de jejum seguidos por curtos per\u00edodos de alimenta\u00e7\u00e3o ou 24 horas de jejum seguidas de 24 horas de alimenta\u00e7\u00e3o<\/span><\/span><span data-offset-key=\"a04s9-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"f5bc0-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"f5bc0-0-0\"><span data-offset-key=\"f5bc0-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"e966n-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"e966n-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"e966n-0-0\">Existem diversas varia\u00e7\u00f5es do jejum intermitente, sendo que a mais popular \u00e9 a de jejum por 16 horas seguido de 8 horas de alimenta\u00e7\u00e3o<\/span><\/span><span data-offset-key=\"e966n-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"dqrss-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"dqrss-0-0\"><span data-offset-key=\"dqrss-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"dr7l3-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"dr7l3-0-0\"><span data-offset-key=\"dr7l3-0-0\">La base du je\u00fbne intermittent repose sur quelques id\u00e9es cl\u00e9s.<\/span><\/div>\n<div data-offset-key=\"dr7l3-0-0\"><\/div>\n<\/div>\n<ul class=\"public-DraftStyleDefault-ul\" data-offset-key=\"1inl8-0-0\">\n<li class=\"public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-reset public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"1inl8-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"1inl8-0-0\"><span data-offset-key=\"1inl8-0-0\">Maximisez le temps que le corps passe \u00e0 oxyder les graisses.<\/span><\/div>\n<\/li>\n<li class=\"public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"aka6q-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"aka6q-0-0\"><span data-offset-key=\"aka6q-0-0\">Minimisez la charge globale d\u2019insuline.<\/span><\/div>\n<\/li>\n<li class=\"public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"ar2d2-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"ar2d2-0-0\"><span data-offset-key=\"ar2d2-0-0\">Plus d&#039;\u00e9nergie.<\/span><\/div>\n<\/li>\n<li class=\"public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"149fa-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"149fa-0-0\"><span data-offset-key=\"149fa-0-0\">Long\u00e9vit\u00e9 accrue.<\/span><\/div>\n<\/li>\n<\/ul>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"29hc1-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"29hc1-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"29hc1-0-0\">Existem v\u00e1rios estudos realizados a examinar a forma como estas alega\u00e7\u00f5es se comprovam, ou n\u00e3o, e os resultados t\u00eam sido bastante interessantes<\/span><\/span><span data-offset-key=\"29hc1-1-0\">.<\/span><\/div>\n<div data-offset-key=\"29hc1-0-0\"><\/div>\n<\/div>\n<h2 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" style=\"text-align: center;\" data-offset-key=\"3tbri-0-0\"><strong>Composants cl\u00e9s du je\u00fbne intermittent<\/strong><\/h2>\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"697h2-0-0\"><span data-offset-key=\"697h2-0-0\">\u00a0<\/span><\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"90b3d-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"90b3d-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"90b3d-0-0\">Tal como referido acima, o jejum intermitente baseia-se em per\u00edodos prolongados de jejum seguidos de um per\u00edodo de alimenta\u00e7\u00e3o<\/span><\/span><span data-offset-key=\"90b3d-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"fvhgu-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"fvhgu-0-0\"><span data-offset-key=\"fvhgu-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"90s4f-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"90s4f-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"90s4f-0-0\">O jejum intermitente n\u00e3o t\u00eam por norma quantidades de calorias definidas, propor\u00e7\u00f5es de macronutrientes, nem conta com uma lista de alimentos bons e maus para comer<\/span><\/span><span data-offset-key=\"90s4f-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"91jrl-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"91jrl-0-0\"><span data-offset-key=\"91jrl-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"393cf-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"393cf-0-0\"><span data-offset-key=\"393cf-0-0\">Ou seja, no que toca \u00e0 escolha de alimentos, n\u00e3o \u00e9 muito restritivo.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"f8k08-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"f8k08-0-0\"><span data-offset-key=\"f8k08-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<h2 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" style=\"text-align: center;\" data-offset-key=\"3tbri-0-0\"><strong>Per\u00edodo e frequ\u00eancia das refei\u00e7\u00f5es<\/strong><\/h2>\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"eav3l-0-0\"><span data-offset-key=\"eav3l-0-0\">\u00a0<\/span><\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"8r88i-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"8r88i-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"8r88i-0-0\">Ao contr\u00e1rio de muitos outros planos ou dietas, o jejum intermitente depende quase exclusivamente do hor\u00e1rio e da frequ\u00eancia das refei\u00e7\u00f5es<\/span><\/span><span data-offset-key=\"8r88i-1-0\">. <\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"43g6s-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"43g6s-0-0\"><span data-offset-key=\"43g6s-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"cr7nb-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"cr7nb-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"cr7nb-0-0\">Como j\u00e1 sabemos, o jejum intermitente normalmente adopta uma janela de jejum de 16 horas, seguido de uma janela de 8 horas para alimenta\u00e7\u00e3o<\/span><\/span><span data-offset-key=\"cr7nb-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"blcms-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"blcms-0-0\"><span data-offset-key=\"blcms-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"7p714-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7p714-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"7p714-0-0\">A maioria das pessoas consome 1-2 refei\u00e7\u00f5es muito grandes durante o per\u00edodo de alimenta\u00e7\u00e3o, embora se possa consumir v\u00e1rias refei\u00e7\u00f5es pequenas ao longo deste tempo<\/span><\/span><span data-offset-key=\"7p714-1-0\">. <\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"fju2a-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"fju2a-0-0\"><span data-offset-key=\"fju2a-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"1sr7b-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"1sr7b-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"1sr7b-0-0\">Outras abordagens de jejum, tais como o jejum diurno alternativo emprega um jejum de 24 horas, seguido de uma alimenta\u00e7\u00e3o completa de 24 horas<\/span><\/span><span data-offset-key=\"1sr7b-1-0\">.<\/span><\/div>\n<\/div>\n<div data-offset-key=\"1sr7b-0-0\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-comida.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-38234\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-comida.jpg\" alt=\"nourriture \u00e0 jeun intermittent\" width=\"1500\" height=\"1001\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-comida.jpg 1500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-comida-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-comida-768x513.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-comida-1300x868.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-comida-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-comida-610x407.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-comida-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-comida-16x12.jpg 16w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"6gqqp-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"6gqqp-0-0\"><span data-offset-key=\"6gqqp-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<h2 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" style=\"text-align: center;\" data-offset-key=\"1fgnq-0-0\"><strong>Restri\u00e7\u00f5es e limita\u00e7\u00f5es<\/strong><\/h2>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"5sep2-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"5sep2-0-0\"><span data-offset-key=\"5sep2-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"atrg1-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"atrg1-0-0\"><span data-offset-key=\"atrg1-0-0\">Para al\u00e9m das restri\u00e7\u00f5es e limita\u00e7\u00f5es de tempo, n\u00e3o existem restri\u00e7\u00f5es de comida. Isto \u00e9 muitas vezes interpretado como um vale tudo durante o per\u00edodo de alimenta\u00e7\u00e3o.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"an44u-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"an44u-0-0\"><span data-offset-key=\"an44u-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"6h98j-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"6h98j-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"6h98j-0-0\">No entanto, na pr\u00e1tica, as pessoas que conseguem os melhores resultados usando o jejum intermitente, normalmente aplicam outra estrutura alimentar (como o IIFYM ou dieta flex\u00edvel) para lhes dar alguma estrutura \u00e0 sua ingest\u00e3o alimentar durante o per\u00edodo de alimenta\u00e7\u00e3o<\/span><\/span><span data-offset-key=\"6h98j-1-0\">.<\/span><\/div>\n<\/div>\n<h2 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" style=\"text-align: center;\" data-offset-key=\"d2t7v-0-0\"><strong>Y a-t-il diff\u00e9rentes phases ?<\/strong><\/h2>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"bmqjr-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"bmqjr-0-0\"><span data-offset-key=\"bmqjr-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"7q4qb-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7q4qb-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"7q4qb-0-0\">O jejum intermitente n\u00e3o inclui quaisquer fases no seu protocolo alimentar, embora algumas pessoas passem por ciclos de jejum em que passam longos per\u00edodos de ader\u00eancia aos protocolos de jejum e depois per\u00edodos de alimenta\u00e7\u00e3o normal<\/span><\/span><span data-offset-key=\"7q4qb-1-0\">.<\/span><\/div>\n<div data-offset-key=\"7q4qb-0-0\"><\/div>\n<\/div>\n<h2 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" style=\"text-align: center;\" data-offset-key=\"9qf3v-0-0\"><strong>A quem \u00e9 mais adequado esta abordagem?<\/strong><\/h2>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"dital-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"dital-0-0\"><span data-offset-key=\"dital-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"9oh0s-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"9oh0s-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"9oh0s-0-0\">O jejum intermitente \u00e9 mais adequado para pessoas que t\u00eam hor\u00e1rios ocupados e preferem comer 1-2 refei\u00e7\u00f5es por dia em vez de as espalhar ao longo do dia<\/span><\/span><span data-offset-key=\"9oh0s-1-0\">. <\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"q71d-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"q71d-0-0\"><span data-offset-key=\"q71d-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"eu36b-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"eu36b-0-0\"><span data-offset-key=\"eu36b-0-0\">O jejum tamb\u00e9m pode ser excelente para as pessoas que est\u00e3o a aprender novos, e melhores, h\u00e1bitos alimentares.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"f4gq4-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"f4gq4-0-0\"><span data-offset-key=\"f4gq4-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"agl5c-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"agl5c-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"agl5c-0-0\">O jejum intermitente \u00e9 tamb\u00e9m uma excelente forma de ajudar as pessoas a controlar as calorias, uma vez que muitas vezes reduzir o tempo que se come durante o dia pode reduzir as calorias no geral<\/span><\/span><span data-offset-key=\"agl5c-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"9s9l9-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"9s9l9-0-0\"><span data-offset-key=\"9s9l9-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<h2 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" style=\"text-align: center;\" data-offset-key=\"eeo5m-0-0\"><strong>Qu\u00e3o f\u00e1cil \u00e9 seguir?<\/strong><\/h2>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"25frs-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"25frs-0-0\"><span data-offset-key=\"25frs-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"1h5gv-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"1h5gv-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"1h5gv-0-0\">O jejum intermitente \u00e9 f\u00e1cil de seguir porque n\u00e3o limita ou restringe a comida, permite comer sem seguir calorias, e n\u00e3o coloca um obst\u00e1culo na tua vida social (n\u00e3o poder sair para jantar e pedir algo no menu)<\/span><\/span><span data-offset-key=\"1h5gv-1-0\">. <\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"ei98l-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"ei98l-0-0\"><span data-offset-key=\"ei98l-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"2s1km-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"2s1km-0-0\"><span data-offset-key=\"2s1km-0-0\">Tamb\u00e9m pode tornar a vida muito mais f\u00e1cil, uma vez que h\u00e1 menos tempo gasto a cozinhar, comer e limpar.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"e0uv9-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"e0uv9-0-0\"><span data-offset-key=\"e0uv9-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"d3hfh-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"d3hfh-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"d3hfh-0-0\">Pode ser dif\u00edcil para algumas pessoas que gostam do processo de cozinhar e comer, tal como t\u00eam as suas dificuldades iniciais a controlar a fome devido aos longos per\u00edodos sem comer<\/span><\/span><span data-offset-key=\"d3hfh-1-0\">.<\/span><\/div>\n<\/div>\n<div data-offset-key=\"d3hfh-0-0\"><\/div>\n<div data-offset-key=\"d3hfh-0-0\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-fome.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-38235\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-fome.jpg\" alt=\"faim de je\u00fbne intermittente\" width=\"1500\" height=\"750\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-fome.jpg 1500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-fome-300x150.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-fome-768x384.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-fome-1300x650.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-fome-18x9.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-fome-20x10.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-fome-16x8.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-fome-610x305.jpg 610w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"8u7tb-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"8u7tb-0-0\"><span data-offset-key=\"8u7tb-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<h2 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" style=\"text-align: center;\" data-offset-key=\"fbt87-0-0\"><strong>Estudos Cient\u00edficos e Interpreta\u00e7\u00e3o de Dados<\/strong><\/h2>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"7v66o-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7v66o-0-0\"><span data-offset-key=\"7v66o-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"4cs06-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4cs06-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"4cs06-0-0\">Existem v\u00e1rios estudos que aprofundam os benef\u00edcios do jejum intermitente como uma ferramenta para promover a perda de gordura<\/span><\/span><span data-offset-key=\"4cs06-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"94ns9-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"94ns9-0-0\"><span data-offset-key=\"94ns9-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"cg9cs-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"cg9cs-0-0\"><span data-offset-key=\"cg9cs-0-0\">O ideal do jejum para promover os benef\u00edcios para a sa\u00fade existe desde a civiliza\u00e7\u00e3o antiga.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"67j5a-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"67j5a-0-0\"><span data-offset-key=\"67j5a-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"63qe6-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"63qe6-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"63qe6-0-0\">Hoje em dia, muitas das especula\u00e7\u00f5es sobre os benef\u00edcios gerais do jejum para a sa\u00fade ainda s\u00e3o raz\u00e3o para debate, sendo que a grande quest\u00e3o est\u00e1 se a origem destes est\u00e3o principalmente no d\u00e9fice cal\u00f3rico ou no jejum em si<\/span><\/span><span data-offset-key=\"63qe6-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"7j21j-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7j21j-0-0\"><span data-offset-key=\"7j21j-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"1tt76-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"1tt76-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"1tt76-0-0\">Abaixo, vamos delinear alguns dos estudos que t\u00eam sido conduzidos e que apresentam estes benef\u00edcios numa plataforma imparcial<\/span><\/span><span data-offset-key=\"1tt76-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"9n7le-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"9n7le-0-0\"><span data-offset-key=\"9n7le-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<h2 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" style=\"text-align: center;\" data-offset-key=\"el3oi-0-0\"><strong>Benef\u00edcios na perda de gordura<\/strong><\/h2>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"c3u65-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"c3u65-0-0\"><span data-offset-key=\"c3u65-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"8vq7l-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"8vq7l-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"8vq7l-0-0\">Uma das maiores alega\u00e7\u00f5es de jejum intermitente \u00e9 que \u00e9 uma excelente ferramenta para a perda de gordura<\/span><\/span><span data-offset-key=\"8vq7l-1-0\">. <\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"7vonq-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7vonq-0-0\"><span data-offset-key=\"7vonq-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"4jcph-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4jcph-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"4jcph-0-0\">Houve v\u00e1rios estudos que examinaram o papel da frequ\u00eancia das refei\u00e7\u00f5es na perda de gordura, incluindo coisas como o jejum di\u00e1rio alternado e at\u00e9 o protocolo de jejum intermitente<\/span><\/span><span data-offset-key=\"4jcph-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"3ui4-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"3ui4-0-0\"><span data-offset-key=\"3ui4-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"djsqa-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"djsqa-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"djsqa-0-0\">Durante muito tempo estes estudos foram eliminados pelas redes sociais e f\u00f3runs de fitness, uma vez que n\u00e3o eram verdadeiros estudos sobre o protocolo espec\u00edfico do jejum intermitente; contudo, recentemente foi feito um estudo que seguiu o protocolo tradicional do jejum 16\/8, tal como prescrito pelos protocolos tradicionais de jejum intermitente (1)<\/span><\/span><span data-offset-key=\"djsqa-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"42qcp-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"42qcp-0-0\"><span data-offset-key=\"42qcp-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"2q321-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"2q321-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"2q321-0-0\">Neste estudo, o grupo que seguiu o protocolo de jejum intermitente perdeu cerca de 1.5kg a mais de gordura do que o grupo da dieta normal; no entanto, isto tamb\u00e9m ocorreu simultaneamente com uma ingest\u00e3o cal\u00f3rica mais baixa do que o grupo de dieta normal, por isso \u00e9 prov\u00e1vel que a maior perda de gordura tenha sido devido a uma ingest\u00e3o cal\u00f3rica inferior<\/span><\/span><span data-offset-key=\"2q321-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"8go1k-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"8go1k-0-0\"><span data-offset-key=\"8go1k-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"e6a54-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"e6a54-0-0\"><span data-offset-key=\"e6a54-0-0\">No entanto, os dados mais curiosos n\u00e3o s\u00e3o a quantidade de gordura perdida.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"936qm-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"936qm-0-0\"><span data-offset-key=\"936qm-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"e1o5o-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"e1o5o-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"e1o5o-0-0\">Uma das notas mais interessantes sobre este estudo, como mencionado por Greg Nuckols \u00e9 que, &#8220;Os n\u00edveis de testosterona e IGF-1 diminu\u00edram, os n\u00edveis de v\u00e1rias citocinas pr\u00f3-inflamat\u00f3rias diminu\u00edram, os n\u00edveis de cortisol aumentaram, os n\u00edveis de insulina e glucose no sangue diminu\u00edram, os n\u00edveis de triglic\u00e9ridos diminu\u00edram, os n\u00edveis de T3 diminu\u00edram e o RER diminuiu ligeiramente<\/span><\/span><span data-offset-key=\"e1o5o-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"a2pqf-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"a2pqf-0-0\"><span data-offset-key=\"a2pqf-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"519ar-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"519ar-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"519ar-0-0\">Isto s\u00e3o tudo dados esperados numa dieta hipocal\u00f3rica, no entanto, apesar do grupo de jejum intermitente estar em d\u00e9fice cal\u00f3rico, este era muito baixo (menos de 10% abaixo do valor de manuten\u00e7\u00e3o), o que provavelmente n\u00e3o era um d\u00e9fice suficiente para justificar estes efeitos<\/span><\/span><span data-offset-key=\"519ar-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"12jo7-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"12jo7-0-0\"><span data-offset-key=\"12jo7-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"fifup-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"fifup-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"fifup-0-0\">No geral, este estudo faz parecer que o jejum intermitente engana o teu corpo a pensar que est\u00e1 a fazer dieta, mesmo que esteja em (ou pelo menos perto da) manuten\u00e7\u00e3o cal\u00f3rica, de uma forma geralmente consistente com a melhoria da sa\u00fade e longevidade &#8220;(2)<\/span><\/span><span data-offset-key=\"fifup-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"vhoj-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"vhoj-0-0\"><span data-offset-key=\"vhoj-0-0\">\u00a0<\/span><\/div>\n<div data-offset-key=\"vhoj-0-0\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-perda-de-gordura.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-38237\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-perda-de-gordura.jpg\" alt=\"perte de graisse intermittente \u00e0 jeun\" width=\"1000\" height=\"650\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-perda-de-gordura.jpg 1000w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-perda-de-gordura-300x195.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-perda-de-gordura-768x499.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-perda-de-gordura-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-perda-de-gordura-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-perda-de-gordura-16x10.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/jejum-intermitente-perda-de-gordura-610x397.jpg 610w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/div>\n<\/div>\n<h1 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" style=\"text-align: center;\" data-offset-key=\"cvruo-0-0\"><strong>Benef\u00edcios no aumento de massa muscular<\/strong><\/h1>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"50okh-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"50okh-0-0\"><span data-offset-key=\"50okh-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"7mmic-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7mmic-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"7mmic-0-0\">Ao olhar para a literatura do jejum, parece que o jejum intermitente n\u00e3o parece trazer quaisquer benef\u00edcios adicionais \u00e0 constru\u00e7\u00e3o muscular quando as calorias s\u00e3o mantidas iguais<\/span><\/span><span data-offset-key=\"7mmic-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"7l2v9-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7l2v9-0-0\"><span data-offset-key=\"7l2v9-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"5bj3f-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"5bj3f-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"5bj3f-0-0\">Dito isto, per\u00edodos de jejum podem melhorar a qualidade do tecido muscular, aumentando os seus processos de limpeza celular (por exemplo, autofagia e resposta \u00e0 prote\u00edna do choque t\u00e9rmico) (3,4,5)<\/span><\/span><span data-offset-key=\"5bj3f-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"9bn1p-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"9bn1p-0-0\"><span data-offset-key=\"9bn1p-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"fu3i6-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"fu3i6-0-0\"><span data-offset-key=\"fu3i6-0-0\"> No entanto, esta pesquisa \u00e9 actualmente preliminar e \u00e9 sobretudo especula\u00e7\u00e3o neste momento.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"euhes-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"euhes-0-0\"><span data-offset-key=\"euhes-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<h2 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" style=\"text-align: center;\" data-offset-key=\"ei521-0-0\"><strong>Benef\u00edcios Gerais para a Sa\u00fade<\/strong><\/h2>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"5svmg-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"5svmg-0-0\"><span data-offset-key=\"5svmg-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"drf3n-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"drf3n-0-0\"><span data-offset-key=\"drf3n-0-0\">De todas as \u00e1reas de pesquisa sobre o jejum, os efeitos na sa\u00fade geral e na longevidade s\u00e3o talvez as mais interessantes. <\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"a72i4-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"a72i4-0-0\"><span data-offset-key=\"a72i4-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"7rv31-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7rv31-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"7rv31-0-0\">V\u00e1rios estudos em modelos animais t\u00eam mostrado que os per\u00edodos de jejum aumentam a esperan\u00e7a de vida e melhoram v\u00e1rios par\u00e2metros metab\u00f3licos \u00e0 medida que estes animais envelhecem (6,7)<\/span><\/span><span data-offset-key=\"7rv31-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"6v8ff-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"6v8ff-0-0\"><span data-offset-key=\"6v8ff-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"bqti-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"bqti-0-0\"><span data-offset-key=\"bqti-0-0\">Talvez o fen\u00f3meno mais conhecido do jejum seja o aumento da autofagia, um processo de limpeza celular. <\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"9lhrs-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"9lhrs-0-0\"><span data-offset-key=\"9lhrs-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"7hkr4-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7hkr4-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"7hkr4-0-0\">Existe alguma evid\u00eancia em estudos com animais que tamb\u00e9m sugerem que o jejum pode aumentar a longevidade; no entanto, os dados em humanos s\u00e3o de curto prazo, e evid\u00eancia a longo prazo ainda n\u00e3o \u00e9 concreta, por isso muito disto ainda \u00e9 especula\u00e7\u00e3o (8)<\/span><\/span><span data-offset-key=\"7hkr4-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"ajcjl-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"ajcjl-0-0\"><span data-offset-key=\"ajcjl-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<h2 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" style=\"text-align: center;\" data-offset-key=\"cdqig-0-0\"><strong>Conclusion<\/strong><\/h2>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"d5p07-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"d5p07-0-0\"><span data-offset-key=\"d5p07-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"dcug0-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"dcug0-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"dcug0-0-0\">O jejum intermitente oferece uma abordagem alimentar flex\u00edvel \u00e0 dieta e pode ter alguns benef\u00edcios metab\u00f3licos \u00fanicos para a sa\u00fade e longevidade<\/span><\/span><span data-offset-key=\"dcug0-1-0\">. <\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"9pt5-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"9pt5-0-0\"><span data-offset-key=\"9pt5-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"99d11-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"99d11-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"99d11-0-0\">Da perspectiva da perda de gordura, o jejum intermitente pode ser uma excelente ferramenta, principalmente devido ao controlo da ingest\u00e3o de calorias<\/span><\/span><span data-offset-key=\"99d11-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"12d1n-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"12d1n-0-0\"><span data-offset-key=\"12d1n-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"53gno-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"53gno-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"53gno-0-0\">O jejum intermitente pode ser usado no seu formato amplamente conhecido de um jejum de 16 horas seguido de um per\u00edodo de alimenta\u00e7\u00e3o de 8 horas; o jejum di\u00e1rio alternativo aproxima-se de um jejum de 24 horas seguido de uma alimenta\u00e7\u00e3o de 24 horas<\/span><\/span><span data-offset-key=\"53gno-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"473li-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"473li-0-0\"><span data-offset-key=\"473li-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"da6di-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"da6di-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"da6di-0-0\">O jejum intermitente \u00e9 f\u00e1cil de seguir porque n\u00e3o limita ou restringe a comida, permite comer sem seguir calorias apertadas<\/span><\/span><span data-offset-key=\"da6di-1-0\">.<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"fj7uv-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"fj7uv-0-0\"><span data-offset-key=\"fj7uv-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"\" data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"8i31t-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"8i31t-0-0\"><span data-offset-key=\"8i31t-0-0\">J\u00e1 experimentaste esta abordagem alimentar? Deixa a tua opini\u00e3o nos coment\u00e1rios!<\/span><\/div>\n<div data-offset-key=\"8i31t-0-0\"><\/div>\n<\/div>\n<pre data-block=\"true\" data-editor=\"b7aeh\" data-offset-key=\"c3635-0-0\"><strong>R\u00e9f\u00e9rences\n<\/strong>1) <a href=\"https:\/\/translational-medicine.biomedcentral.com\/articles\/10.1186\/s12967-016-1044-0\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">Effets de huit semaines d&#039;alimentation limit\u00e9e dans le temps (16\/8) sur le m\u00e9tabolisme basal, la force maximale, la composition corporelle, l&#039;inflammation et les facteurs de risque cardiovasculaire chez les hommes entra\u00een\u00e9s en r\u00e9sistance.<\/a> \n\ndeux) <a href=\"https:\/\/www.strongerbyscience.com\/intermittent-fasting-study\/\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">The \u201cLeangains\u201d Intermittent Fasting Study Is Finally Here.<\/a>\n\n3) <a href=\"http:\/\/www.cell.com\/cell-metabolism\/abstract\/S1550-4131(15)00228-4\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">L&#039;activation AMPK de l&#039;autophagie musculaire pr\u00e9vient l&#039;hypoglyc\u00e9mie et la myopathie induites par le je\u00fbne pendant le vieillissement.<\/a>\n\n4) <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19945408\/\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">L&#039;autophagie est n\u00e9cessaire pour maintenir la masse musculaire<\/a>. 5) <a href=\"https:\/\/www.cell.com\/cell-reports\/pdf\/S2211-1247(15)01483-7.pdf\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">La restriction calorique \u00e0 long terme am\u00e9liore les processus de contr\u00f4le de la qualit\u00e9 cellulaire dans le muscle squelettique humain.<\/a> \n\n6) <a href=\"https:\/\/academic.oup.com\/jn\/article-abstract\/31\/3\/363\/4725632?redirectedFrom=fulltext\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">Prolongation apparente de la dur\u00e9e de vie des rats par le je\u00fbne intermittent.<\/a> \n\n7) <a href=\"https:\/\/www.cell.com\/cell-metabolism\/fulltext\/S1550-4131(13)00503-2?_returnURL=http%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413113005032%3Fshowall%3Dtrue\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">Je\u00fbne\u00a0: m\u00e9canismes mol\u00e9culaires et applications cliniques.<\/a> \n\n8) <a href=\"https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/1108368\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">Effet de la restriction calorique de 6 mois sur les biomarqueurs de la long\u00e9vit\u00e9, de l&#039;adaptation m\u00e9tabolique et du stress oxydatif chez les personnes en surpoids Un essai contr\u00f4l\u00e9 randomis\u00e9.<\/a><\/pre>\n<p>Adapt\u00e9 de l\u2019article de muscleandstrength.com<\/p>","protected":false},"excerpt":{"rendered":"<p>Aprende tudo o que precisas de saber sobre o jejum intermitente, desde o como o fazer \u00e0 ci\u00eancia por tr\u00e1s desta abordagem. &nbsp; O jejum [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":38228,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Jejum Intermitente: Benef\u00edcios e Como Fazer","_seopress_titles_desc":"Descobre os benef\u00edcios do jejum intermitente e como faz\u00ea-lo corretamente em Portugal. 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