{"id":1933,"date":"2024-08-21T10:05:00","date_gmt":"2024-08-21T10:05:00","guid":{"rendered":"https:\/\/marchettirules.com\/blog\/?p=1933"},"modified":"2024-08-13T17:51:19","modified_gmt":"2024-08-13T17:51:19","slug":"como-nutrirte-en-esos-dias","status":"publish","type":"post","link":"https:\/\/marchettirules.com\/blog\/como-nutrirte-en-esos-dias\/","title":{"rendered":"C\u00d3MO NUTRIRTE EN \u201cESOS D\u00cdAS\u201d"},"content":{"rendered":"<p>Los d\u00edas en los que el cuerpo de la mujer atraviesa la menstruaci\u00f3n suelen tener dos condimentos: un estado de mayor emocionalidad y una inflamaci\u00f3n abdominal que puede provocar molestias.<\/p><p>Lo que no solemos notar es que uno y otro se convierten en un c\u00edrculo vicioso, sobre todo si la forma de \u201csuavizar\u201d el estado de \u00e1nimo es recurrir a alimentos ricos en grasa, sodio, az\u00facar y harina.<\/p><p>Vamos a analizarlo en profundidad, aunque aqu\u00ed te spoileamos la conclusi\u00f3n: para sentirse mejor, emocional y f\u00edsicamente, es crucial tener una alimentaci\u00f3n variada y real (no solo durante los d\u00edas de la menstruaci\u00f3n, sino siempre).<\/p><p>Estos son los 3 grandes beneficios de una buena alimentaci\u00f3n frente a los s\u00edntomas menstruales.<\/p><ol start=\"1\" class=\"wp-block-list\"><li><strong>Reducci\u00f3n de la inflamaci\u00f3n<\/strong>:<ul class=\"wp-block-list\"><li>Los alimentos ultraprocesados contienen altos niveles de az\u00facares a\u00f1adidos, grasas y aditivos que incrementan la inflamaci\u00f3n. En ese sentido, optar por alimentos integrales, como frutas, verduras, granos enteros y prote\u00ednas magras, puede ayudar a suavizar los s\u00edntomas menstruales.<\/li><\/ul><\/li>\n\n<li><strong>Equilibrio hormonal<\/strong>:<ul class=\"wp-block-list\"><li>La alimentaci\u00f3n juega un papel crucial en el equilibrio hormonal. Los alimentos ricos en nutrientes esenciales como vitaminas y minerales pueden ayudar a regular las hormonas.<\/li><\/ul><\/li>\n\n<li><strong>Mejora del estado de \u00e1nimo<\/strong>:<ul class=\"wp-block-list\"><li>Los cambios hormonales durante el ciclo menstrual pueden afectar el estado de \u00e1nimo. Una dieta rica en nutrientes, especialmente aquellos que promueven la producci\u00f3n de serotonina (como los carbohidratos complejos y el tript\u00f3fano), puede ayudar a mejorar el estado de \u00e1nimo y reducir la irritabilidad.<\/li><\/ul><\/li><\/ol><p><strong>\u00bfQU\u00c9 COMEMOS, ENTONCES?<\/strong><\/p><ul class=\"wp-block-list\"><li><strong><a href=\"https:\/\/marchettirules.com\/blog\/frutas\/\">Frutas <\/a>y verduras<\/strong>: Ricas en antioxidantes y fibra, ayudan a reducir la inflamaci\u00f3n y mejorar la digesti\u00f3n.<\/li>\n\n<li><strong><a href=\"https:\/\/marchettirules.com\/blog\/proteinas-grandes-aliadas-2\/\">Prote\u00ednas <\/a>magras<\/strong>: Pescado, pollo, legumbres y nueces, son importantes para la salud muscular y hormonal.<\/li>\n\n<li><strong>\u00c1cidos grasos Omega-3<\/strong>: Los pescados grasos (como el salm\u00f3n), las semillas de ch\u00eda y las nueces tienen propiedades antiinflamatorias.<\/li>\n\n<li><strong>Alimentos que aporten energ\u00eda<\/strong>: Papa, batata, choclo palta y arroz, \u00a1siempre acompa\u00f1ados con\u00a0hortalizas!<\/li>\n\n<li><strong>Magnesio<\/strong>: Las espinacas, la almendras y la banana pueden ayudar a reducir el dolor y la hinchaz\u00f3n.<\/li><\/ul><p><strong>\/\/Te invitamos a conocer los <a href=\"https:\/\/www.marchettirules.com\/tienda.php?filtro=Recetas\">recetarios de #MarchettiRule<\/a>s, inspirados en comida real y f\u00e1cil de preparar\/\/<\/strong><\/p><p>Por \u00faltimo, te dejamos a mano la gran clave: buscar modos de gestionar las emociones que no est\u00e9n vinculadas a la comida. \u00bfAlgunos ejemplos? <a href=\"https:\/\/marchettirules.com\/blog\/frutas\/\">Actividad f\u00edsica<\/a>, meditaci\u00f3n, actividades que nos inspiren y lindas compa\u00f1\u00edas.<\/p><p><\/p>","protected":false},"excerpt":{"rendered":"<p>Por qu\u00e9 optar por una buena alimentaci\u00f3n puede reducir los s\u00edntomas menstruales y ayudar a regular el estado de \u00e1nimo. <\/p>\n","protected":false},"author":3,"featured_media":1934,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-1933","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>QUE COMER EN &quot;ESOS D\u00cdAS&quot;<\/title>\n<meta name=\"description\" content=\"Por qu\u00e9 optar por una buena alimentaci\u00f3n puede reducir los s\u00edntomas de la menstruaci\u00f3n y ayudar a regular el estado de \u00e1nimo.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" 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