Acaba com a TPM! / Finish with PMS!

Em cada ciclo menstrual parece que as nossas hormonas (estrogénio e a progesterona) andam literalmente em guerra! Mas enquanto algumas mulheres desesperam, outras nunca experimentaram as loucuras da TPM:

  • Dores abdominais
  • Dores de cabeça e enxaquecas
  • Mudanças de humor
  • Ansiedade
  • Depressão
  • Insônia
  • Acne
  • Inchaço
  • Ganho de peso
  • Prisão de ventre
  • Náuseas
  • Problemas da tireóide

Mas como equilibrar as Hormonas apenas com alimentos?

Embora uma dieta Paleo não elimine todos os nosso problemas, é fundamental para o nosso sistema hormonal voltar aos eixos.
A dieta Paleo é, na maioria dos casos, extremamente anti-inflamatória. Também elimina muitas categorias de sensibilidade alimentar como grãos, laticínios e processados, logo os ingredientes que perturbam as hormonas estão geralmente ausentes.
A Soja, por exemplo, está cada vez mais na moda mas pode ser um problema para as mulheres com excesso de estrogénio! Causa desequilíbrio hormonal e é um disruptor das hormonas da tiróide.
Comer uma dieta rica em vegetais, frutas antioxidantes, proteínas, ômega-3 e outras gorduras protetoras é uma maneira infalível de estabilizar o nosso sistema hormonal.

Quais são os melhores alimentos para combater a TPM?

Naturalmente, quando entramos em ovulação o nosso desejo de açúcar sobe a par com a nossa irritação! Os cravings atropelam a nossa racionalidade e levam-nos a fazer escolhas erradas que ainda tornam o cenário mais dramático!
Mas a boa notícia é que nem tudo está perdido! Vou partilhar uma lista de alimentos que ajudam a subverter esta montanha russa de emoções:

  • Ovos
  • Carne
  • Salmão
  • Chocolate preto 80%
  • Gengibre
  • Açafrão
  • Framboesas
  • Beterraba
  • Frutos Secos (amêndoas, castanha do Pará, caju, pecans, nozes)

Então o que posso comer?

Existem muitas receitas com estes ingredientes no blog, aliás são a base da minha alimentação, mas vou deixarmos uma sugestão para um Dia com TPM:

Pequeno almoçoOvos com Cogumelos, Abacate e Framboesas.

Almoço: Sopa de Agrião e Gengibre e Caril de Frango

Lanche/ Snacks: Crepioca de Framboesas e Chocolate.

Jantar: Salmão em cama de Couve Roxa

E se mesmo assim o teu apetite não acalmar, parte para a loucura mas de forma saudável com estes Brigadeiros Fit ! 

In each menstrual cycle it seems that our hormones (estrogen and progesterone) are literally at war! But while some women despair, others have never experienced the follies of PMS:

  • Abdominal pain
  • Headaches and migraines
  • Mood swings
  • Anxiety
  • Depression
  • Insomnia
  • Acne
  • Swelling
  • Weight gain
  • Constipation
  • Nausea
  • Thyroid Problems

But how to balance the Hormones with just food?

Although a Paleo diet does not eliminate all our problems, it is critical for our hormonal system to return to the axes.
The Paleo diet is, in most cases, extremely anti-inflammatory. It also eliminates many categories of food sensitivities such as grains, dairy products and processed foods, so ingredients that disturb hormones are often absent.
Soy, for example, is becoming fashionable but can be a problem for women with too much estrogen! It causes hormonal imbalance and is a thyroid hormones disruptor.
Eating a diet rich in vegetables, antioxidant fruits, proteins, omega-3s and other protective fats is a surefire way to stabilize our hormone system.

What are the best foods to combat PMS?

Of course, when we enter into ovulation our desire for sugar goes up along with our irritation! Cravings trample our rationality and lead us to make wrong choices that still make the scenario more dramatic!
But the good news is that all is not lost! I’ll share a list of foods that help subvert this roller coaster of emotions:

  • Eggs
  • Meat
  • Salmon
  • Black Chocolate 80%
  • Ginger
  • Saffron
  • Raspberries
  • Beet
  • Nuts (almonds, Brazil nuts, cashews, pecans, nuts)

So what can I eat?

There are many recipes with these ingredients in the blog, in fact they are the basis of my food, but I will leave a suggestion for a Day with TPM:Breakfast: Eggs with Mushrooms, Avocado and Raspberries.

Lunch: Watercress and Ginger Soup and Chicken Curry.

Snacks: Crepe of Raspberries and Chocolate.

Dinner: Salmon layed down in Purple Cabbage.

And if still, your appetite doesn’t calm down, head for the craziness but in a healthy way with these Fit Brigadeiros!

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