{"id":7925,"date":"2021-09-06T06:17:19","date_gmt":"2021-09-06T06:17:19","guid":{"rendered":"http:\/\/localhost:8888\/fitpass\/?p=7925"},"modified":"2023-01-12T15:08:22","modified_gmt":"2023-01-12T15:08:22","slug":"que-alimentos-ayudan-durante-tu-periodo","status":"publish","type":"post","link":"https:\/\/www.fitpass.com\/mx\/blog\/2021\/09\/06\/que-alimentos-ayudan-durante-tu-periodo\/","title":{"rendered":"\u00bfQu\u00e9 alimentos ayudan durante tu periodo?"},"content":{"rendered":"
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\u00bfQu\u00e9 <\/span>alimentos<\/span> te <\/span>ayudan<\/span> durante tu <\/span>periodo<\/span>?Te contamos acerca del impacto que puede tener la nutrici\u00f3n en el periodo menstrual. <\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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No<\/span> hay<\/span> duda<\/span> de<\/span> que<\/span> la<\/span> alimentaci\u00f3n<\/span> forma<\/span> una<\/span> parte<\/span> esencial<\/span> para<\/span> el<\/span> desarrollo<\/span> y<\/span> bienestar<\/span> del<\/span> ser<\/span> humano.<\/span> Sin<\/span> embargo,<\/span> son<\/span> contadas<\/span> las<\/span> mujeres<\/span> que<\/span> conocen<\/span> el<\/span> impacto<\/span> que<\/span> tiene<\/span> su<\/span> nutrici\u00f3n<\/span> durante<\/span> su<\/span> periodo<\/span> menstrual.<\/span> \u00bfSab\u00edas<\/span> que<\/span> hay<\/span> alimentos<\/span> que<\/span> en<\/span> efecto<\/span> pueden<\/span> ayudarte<\/span> a<\/span> contrarrestar<\/span> ciertos<\/span> malestares<\/span> durante<\/span> tu<\/span> periodo?<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Alimentos<\/span> que<\/span> ayudan<\/span> durante<\/span> el<\/span> periodo<\/span> menstrual<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Por<\/span> lo<\/span> general,<\/span> el<\/span> cuerpo<\/span> de<\/span> las<\/span> mujeres<\/span> atraviesa<\/span> cuatro fases<\/span><\/a> durante<\/span> su<\/span> ciclo<\/span> menstrual.<\/span> Con<\/span> una<\/span> alimentaci\u00f3n<\/span> adecuada<\/span> durante<\/span> cada<\/span> una<\/span> de<\/span> las<\/span> fases<\/span> se<\/span> puede<\/span> favorecer<\/span> al<\/span> ciclo<\/span> en<\/span> general,<\/span> y<\/span> en<\/span> especial<\/span> la<\/span> menstruaci\u00f3n.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Fase<\/span> menstrual <\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Durante<\/span> esta<\/span> fase<\/span> el<\/span> cuerpo<\/span> de<\/span> la<\/span> mujer<\/span> se<\/span> encuentra<\/span> inflamado<\/span> y<\/span> tiende<\/span> a<\/span> retener<\/span> m\u00e1s<\/span> l\u00edquidos<\/span> de<\/span> lo<\/span> habitual.<\/span> Por<\/span> lo<\/span> que<\/span> se<\/span> recomiendan<\/span> alimentos<\/span> antiinflamatorios<\/span> como<\/span> el<\/span> jengibre<\/span> y<\/span> la<\/span> c\u00farcuma.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Te puede interesar: <\/span>5 suplementos alimenticios para perder peso que s\u00ed funcionan<\/span><\/a><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Mantenerse<\/span> bien<\/span> hidratadas<\/span> ayuda<\/span> a<\/span> reducir<\/span> el<\/span> exceso<\/span> de<\/span> l\u00edquidos<\/span> en<\/span> el<\/span> cuerpo<\/span> debido<\/span> a<\/span> que<\/span> el<\/span> cuerpo<\/span> ya<\/span> no<\/span> \u201cest\u00e1<\/span> forzado\u201d<\/span> a<\/span> retenerlos.<\/span> Se<\/span> recomienda<\/span> el<\/span> consumo<\/span> de<\/span> frutas<\/span> (sand\u00eda<\/span> y<\/span> mel\u00f3n)<\/span> y<\/span> verduras<\/span> (pepino,<\/span> calabac\u00edn<\/span> y<\/span> apio)<\/span> para<\/span> evitar<\/span> estre\u00f1imiento,<\/span> reducir<\/span> la<\/span> hinchaz\u00f3n<\/span> y<\/span> eliminar<\/span> toxinas. <\/span><\/div>\n<\/div>\n
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Se<\/span> necesita<\/span> la<\/span> combinaci\u00f3n<\/span> de<\/span> macronutrientes<\/span> (prote\u00ednas,<\/span> carbohidratos<\/span> y<\/span> grasas)<\/span> y<\/span> micronutrientes<\/span> (vitaminas<\/span> y<\/span> minerales)<\/span> para<\/span> regular<\/span> las<\/span> hormonas<\/span> de<\/span> hambre<\/span> presentes<\/span> (leptina<\/span> y<\/span> grelina).<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Fase<\/span> folicular<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Esta<\/span> fase<\/span> se<\/span> caracteriza<\/span> por<\/span> ser<\/span> en<\/span> la<\/span> cual<\/span> la<\/span> mayor\u00eda<\/span> de<\/span> las<\/span> mujeres<\/span> se<\/span> encuentran<\/span> \u201cm\u00e1s<\/span> activas\u201d.<\/span> Hay<\/span> un<\/span> incremento<\/span> en<\/span> la<\/span> secreci\u00f3n<\/span> de<\/span> estr\u00f3genos<\/span> y<\/span> la<\/span> sensibilidad<\/span> a<\/span> la<\/span> insulina<\/span> aumenta.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Es<\/span> el<\/span> periodo<\/span> en<\/span> el<\/span> que<\/span> el<\/span> organismo<\/span> femenino<\/span> utiliza<\/span> con<\/span> facilidad<\/span> los<\/span> carbohidratos.<\/span> Por<\/span> lo<\/span> que<\/span> ingerir<\/span> arroz<\/span> integral,<\/span> quinoa,<\/span> avena,<\/span> papas<\/span> y<\/span> legumbres<\/span> es<\/span> altamente<\/span> recomendado<\/span> como<\/span> elecci\u00f3n<\/span> de<\/span> carbohidratos<\/span> complejos.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Lee m\u00e1s: <\/span>Dieta mediterr\u00e1nea, \u00bfla dieta para vivir m\u00e1s?<\/span><\/a><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Estos<\/span> hidratos<\/span> de<\/span> carbono<\/span> se<\/span> convierten<\/span> en<\/span> una<\/span> excelente<\/span> fuente<\/span> de<\/span> energ\u00eda,<\/span> activa<\/span> la<\/span> hormona<\/span> tiroidea<\/span> y<\/span> evita<\/span> el<\/span> exceso<\/span> de<\/span> cortisol,<\/span> mientras<\/span> ayuda<\/span> a<\/span> calmar<\/span> el<\/span> sistema<\/span> nervioso.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Fase<\/span> ovulatoria<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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En<\/span> la<\/span> tercera<\/span> fase<\/span> tiende<\/span> a<\/span> haber<\/span> una<\/span> reducci\u00f3n<\/span> en<\/span> la<\/span> sensibilidad<\/span> de<\/span> insulina<\/span> por<\/span> lo<\/span> que<\/span> se<\/span> puede<\/span> disminuir<\/span> el<\/span> consumo<\/span> de<\/span> carbohidratos.<\/span> Es<\/span> aconsejable<\/span> comer<\/span> alimentos<\/span> ricos<\/span> en<\/span> vitamina<\/span> D,<\/span> debido<\/span> a<\/span> que<\/span> estudios<\/span> lo<\/span> relacionan<\/span> con<\/span> la<\/span> prevenci\u00f3n<\/span> de<\/span> quistes<\/span> en<\/span> los<\/span> ovarios.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Adquirir<\/span> comestibles<\/span> con<\/span> un<\/span> sustancial aporte<\/span><\/a> de<\/span> hierro<\/span> y<\/span> magnesio<\/span> es<\/span> ideal.<\/span> Espinacas<\/span> y<\/span> otras<\/span> verduras<\/span> de<\/span> hoja<\/span> verde<\/span> son<\/span> esenciales<\/span> para<\/span> prevenir<\/span> mareo<\/span> y<\/span> fatiga.<\/span> Por<\/span> otro<\/span> lado,<\/span> semillas,<\/span> frutos<\/span> secos,<\/span> aguacate<\/span> y<\/span> chocolate<\/span> negro<\/span> sin<\/span> az\u00facar<\/span> ayudan<\/span> a<\/span> regular<\/span> niveles<\/span> de<\/span> serotonina<\/span> y<\/span> pueden<\/span> actuar<\/span> como<\/span> relajantes<\/span> musculares.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Fase<\/span> l\u00fatea<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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En<\/span> esta<\/span> fase,<\/span> la<\/span> mayor\u00eda<\/span> de<\/span> las<\/span> mujeres<\/span> puede<\/span> sentirse<\/span> con<\/span> un<\/span> menor<\/span> nivel<\/span> de<\/span> energ\u00eda.<\/span> Los<\/span> estr\u00f3genos<\/span> y<\/span> la<\/span> sensibilidad<\/span> a<\/span> la<\/span> insulina<\/span> disminuye,<\/span> ocasionando<\/span> m\u00e1s<\/span> antojos.<\/span> A<\/span> la<\/span> par<\/span> de<\/span> la<\/span> progesterona,<\/span> lo<\/span> que<\/span> aminora<\/span> los<\/span> niveles<\/span> de<\/span> serotonina<\/span> en<\/span> el<\/span> cuerpo.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Te puede interesar: <\/span>\u00bfQu\u00e9 es la dieta pegana?<\/span><\/a><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Es<\/span> relevante<\/span> incluir<\/span> grasas saludables y prote\u00ednas<\/span><\/a> durante<\/span> esta<\/span> fase.<\/span> Alimentos<\/span> como<\/span> pescado<\/span> blanco,<\/span> salm\u00f3n,<\/span> legumbres<\/span> y<\/span> huevo<\/span> por<\/span> parte<\/span> de<\/span> las<\/span> prote\u00ednas,<\/span> ayudan<\/span> a<\/span> reparar<\/span> y<\/span> mantener<\/span> el<\/span> sistema<\/span> inmunol\u00f3gico<\/span> y<\/span> sistema<\/span> nervioso.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Mientras<\/span> que<\/span> las<\/span> aceitunas,<\/span> aguacates,<\/span> frutos<\/span> secos<\/span> y<\/span> aceite<\/span> de<\/span> oliva<\/span> extra<\/span> virgen<\/span> como<\/span> grasas<\/span> saludables,<\/span> benefician<\/span> la<\/span> regulaci\u00f3n<\/span> de<\/span> estr\u00f3genos<\/span> y<\/span> progesterona.<\/span> Tambi\u00e9n<\/span> son<\/span> de<\/span> gran<\/span> utilidad<\/span> como<\/span> antiinflamatorio.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Alimentos<\/span> que<\/span> hay<\/span> que<\/span> evitar<\/span> durante<\/span> el<\/span> periodo<\/span> menstrual<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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L\u00e1cteos:<\/span> Se<\/span> sugiere<\/span> limitarlos<\/span> y<\/span> buscar<\/span> versiones<\/span> alternativas<\/span> vegetales,<\/span> ya<\/span> que<\/span> son<\/span> altamente<\/span> inflamatorios<\/span> y<\/span> disruptivos<\/span> a<\/span> nivel<\/span> de<\/span> digesti\u00f3n.<\/span> La<\/span> lactosa<\/span> y<\/span> prote\u00edna<\/span> case\u00edna<\/span> producen<\/span> un<\/span> exceso<\/span> de<\/span> histamina,<\/span> lo<\/span> que<\/span> puede<\/span> promover<\/span> flujos<\/span> intensos<\/span> y<\/span> c\u00f3licos.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Cafe\u00edna:<\/span> La<\/span> cafe\u00edna<\/span><\/a> deshidrata<\/span> el<\/span> cuerpo<\/span> y<\/span> estrecha<\/span> los<\/span> vasos<\/span> sangu\u00edneos,<\/span> lo<\/span> que<\/span> puede<\/span> aumentar<\/span> los<\/span> nervios<\/span> y<\/span> dolores<\/span> de<\/span> cabeza.<\/span> Evitar<\/span> chocolates<\/span> procesados,<\/span> refrescos,<\/span> ciertos<\/span> t\u00e9s<\/span> y<\/span> caf\u00e9s<\/span> es<\/span> altamente<\/span> recomendable.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Alcohol:<\/span> Las<\/span> bebidas<\/span> alcoh\u00f3licas<\/span> reducen<\/span> el<\/span> estr\u00f3geno.<\/span> Esto<\/span> aumenta<\/span> el<\/span> riesgo<\/span> de<\/span> contraer<\/span> c\u00e1ncer<\/span> de<\/span> mama,<\/span> da\u00f1ar<\/span> la<\/span> microbiota<\/span> intestinal,<\/span> impedir<\/span> la<\/span> correcta<\/span> absorci\u00f3n<\/span> de<\/span> nutrientes<\/span> y<\/span> generar<\/span> resistencia<\/span> a<\/span> la<\/span> insulina.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Az\u00facar:<\/span> No<\/span> solo<\/span> es<\/span> inflamatorio,<\/span> sino<\/span> que<\/span> tambi\u00e9n<\/span> es<\/span> un<\/span> disruptor<\/span> metab\u00f3lico.<\/span> El<\/span> exceso<\/span> de<\/span> az\u00facar<\/span> puede<\/span> causar<\/span> resistencia<\/span> a<\/span> la<\/span> insulina<\/span> y<\/span> da\u00f1ar<\/span> tejidos.<\/span> De<\/span> igual<\/span> manera<\/span> deteriora<\/span> la<\/span> ovulaci\u00f3n.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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\u00bfEst\u00e1s<\/span> lista<\/span> para<\/span> ayudar<\/span> a<\/span> tu<\/span> ciclo<\/span> menstrual<\/span> mediante<\/span> tu<\/span> alimentaci\u00f3n? <\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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POR: Mario Badillo – Samadhi<\/span><\/div>\n<\/div>\n
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_________<\/span><\/div>\n<\/div>\n
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Samadhi<\/span> es un espacio dedicado a promover tu bienestar y desarrollo.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Nuestra plataforma enfocada en Wellness, Fitness y Nutrici\u00f3n te acompa\u00f1ar\u00e1 para que logres tu mejor versi\u00f3n. M\u00e1s contenido de Samadhi en <\/span>samadhi.io<\/span><\/a> . Tambi\u00e9n s\u00edguelos en IG: <\/span>@Samadhi.io <\/span><\/a> y FB como: <\/span>@Samadhi.io <\/span><\/a><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Mario Badillo<\/span> es un joven entusiasta, amante de los deportes y apasionado por contar las mejores historias que tengan un impacto positivo en el p\u00fablico. <\/span><\/div>\n<\/div>\n
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<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\u00bfQu\u00e9 alimentos te ayudan durante tu periodo?Te contamos acerca del impacto que puede tener la nutrici\u00f3n en el periodo menstrual. […]<\/p>\n","protected":false},"author":2,"featured_media":7926,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[27],"tags":[],"yoast_head":"\n\u00bfQu\u00e9 alimentos ayudan durante tu periodo? - Blog Fitpass<\/title>\n<meta name=\"description\" content=\"\u00bfQu\u00e9 alimentos te ayudan durante tu periodo?Te contamos acerca del impacto que puede tener la nutrici\u00f3n en el periodo menstrual. No hay duda de que la alimentaci\u00f3n forma una parte esencial para el desarrollo y bienestar del ser humano. Sin embargo, son contadas las mujeres que conocen el impacto que tiene su nutrici\u00f3n durante su periodo menstrual. \u00bfSab\u00edas que hay alimentos que en efecto pueden ayudarte a contrarrestar ciertos malestares durante tu periodo? 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Sin embargo, son contadas las mujeres que conocen el impacto que tiene su nutrici\u00f3n durante su periodo menstrual. \u00bfSab\u00edas que hay alimentos que en efecto pueden ayudarte a contrarrestar ciertos malestares durante tu periodo? 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