Pelo fato de sermos mulheres, nosso organismo possui necessidades únicas. Se pararmos para pensar, durante boa parte da nossa vida, todos os meses, passamos por diversas variações hormonais para que nosso corpo possa se preparar para uma possível gravidez. Isso sem contar com o estresse diário para administrar a vida pessoal, familiar e do trabalho.
Não é a toa que as mulheres estão cada vez mais cansadas, estressadas e sobrecarregadas. Muitas se queixam de desequilíbrios hormonais, que podem levar desde alterações de humor, pele, peso ou até mesmo infertilidade. Não há como negar, nossa fisiologia é diferente e por isso requer atenção especial, para que assim, possamos honrar nossas necessidades e dar ao nosso corpo todo o suporte que ele precisa.
Vamos mudar isso?
A melhor maneira de fazer isso é utilizando as chamadas “superfoods” ao nosso favor. Esses alimentos possuem uma grande quantidade de nutrientes e por isso podem ajudar na produção de hormônios, melhorar o humor, aumentar a fertilidade e a imunidade. Lembrem-se, quanto mais nutridas nossas células, melhor a qualidade da nossa saúde e bem-estar.
5 alimentos que todas as mulheres deveriam consumir diariamente:
Algas marinhas (como kelp, nori, etc.) – é uma excelente fonte de minerais, principalmente iodo, cálcio, ferro e magnésio. Esses nutrientes são fundamentais para a prevenção de osteoporose, hipotireoidismo, anemia, cólicas menstruais, prisão de ventre e depressão.
Brócolis e vegetais verdes escuros – por serem uma boa fonte de vitamina K e C, além de minerais como cromo e folato, esses vegetais podem ser um grande aliado para garantir uma gestação saudável, pele bonita e viçosa, cabelos brilhantes e ainda controlar os níveis de açúcar do sangue. Além disso, contém compostos que ajudam na desintoxicação natural do nosso organismo – o que é essencial para um bom equilíbrio hormonal.
Chia – rica em cálcio, potássio, magnésio e ômega 3, as sementes de chia são as queridinhas quando o assunto é saúde feminina. Ajudam a diminuir a inflamação do nosso organismo, equilibrar os níveis de açúcar no nosso sangue, melhorar sintomas de TPM, menopausa, prevenir osteoporose, garantir boa saúde cardiovascular e ainda melhorar a saúde da pele, cabelos e unhas.
Frutas vermelhas – açaí, morangos, mirtilos, framboesas e goji berry podem ser incluídas nessa lista. Essas frutas possuem grande quantidade de vitamina C e outros compostos antioxidantes que ajudam a prevenir o envelhecimento precoce, garantem a saúde do fígado (e consequentemente saúde hormonal), melhoram o humor e ainda ajudam a prevenir doenças cardiovasculares.
Cacau em pó – riquíssimo em magnésio, o cacau ainda é fonte em ferro e antioxidantes. Essa combinação faz com que ele seja um dos melhores alimentos para combater o estresse, cansaço e dores de cabeça. Além disso, o cacau possui compostos como flavonoides e alcaloides que proporcionam a sensação de bem-estar e felicidade, reduzindo até mesmo a ansiedade e sintomas depressivos.
Juliana Beneton é nutricionista funcional e health coach. Tem 32 anos, sagitariana, curiosa e apaixonada pelo estilo de vida saudável e equilibrado. Sua meta principal, é viver a vida com saúde e qualidade de vida excepcional por muitos anos – e claro, a nutrição está diretamente ligada a isso. Há 8 anos reside na Califórnia onde conclui um mestrado em ciências da nutrição, realizando pesquisas relacionadas a alimentos funcionais, saúde vascular e longevidade.
Amei!!!! Anotei tudo!!!
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Eating healthy is a thing that lots of people find challenging over time. Folks give a myriad of motives not to. In this economy, a major explanation could be which they can’t manage to consume healthier. Nonetheless, the under report will prove that it must be easy to consume healthier with limited funds. You should not completely stay away from steak. While it is normally better in unhealthy fat, you can minimize this by taking away its skin area. Select slimmer slashes of red meat for example meat, pork and poultry. They nevertheless have a large number of protein and if they are skin-totally free, unwanted fat is removed or lowered, completely nothing bad is put into them, they can make wholesome improvements for any diet regime. Attempt to avoid packing the kids meal with harmful liquids. Ignore setting up a soda pop, some sweet juice, electrolyte refreshments or vitality beverages. Rather, give them both drinking water, dairy or soymilk. Be sure your children enjoys these sorts of refreshments, so they don’t try and obtain bad refreshments in class. Try to create your youngsters healthier college meals as an alternative to counting on the cafeteria food items or prepackaged approach meals. try leading them to be snacks with complete-grain breads or tortillas, lean cheeses and meat. Also have some chopped vegetables like celery and carrots, together with some thing wonderful like fruit and very low-excess fat yogurt. Just about the most efficient diet tips is to make certain to eat an excellent morning meal on a daily basis. Ingesting the right type of calories at the start of the day’s actions assists jump start your metabolism and offers the electricity the entire body needs to perform efficiently. Sometimes it is safer to include points to your daily diet instead of eliminate them. Should you absolutely do not possess the determination to exchange all of the poor snack food items consume with fruits and vegetables, consume the vegetables and fruit anyway. Gradually set out to stage the snack foods out whenever you sense you are able to. See, that wasn’t that difficult to read through by way of. After looking at by way of that, you ought to be a tad fired up to begin experimenting and looking new food items. With any luck , these new meals generate effects that work for you. Otherwise, consider another thing up until you are content with the final results. That’s the good thing about nutrients it can be custom.
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If you’re contemplating that you might want to get started on lifestyle a healthier way of living but aren’t confident how, then look no further. Nowadays many people are more and more conscience that correct nutrition is crucial to living a proper lifestyle. Keep in mind you need to keep yourself well-informed appropriately so that you can exercise wholesome healthy behavior. Ideas much like the one particular on this page ought to allow you to along towards you. Adhere to all-organic food products rather than all those produced and enhanced in production facilities. Often times all those food items put things including more saturated fats, fats, greases and preservatives that may truly hurt your whole body. Attempt shopping from your aspects of the shops where you could acquire generate, wholesome protein as well as other “from your world” products. An excellent idea to assist you to shed weight is usually to steer clear of fad diet plans for example the Atkins diet regime. The Atkins diet has received a great deal of popularity over time but it’s not even close to healthier and it’s not anything you can comply with long lasting. As an alternative, consider carrying out a more reasonable diet. Legumes are superstars of the nutritious entire world. They offer proteins and support balance blood glucose levels. But they may appear boring. Just dress them up within a good recipe and are generally superstars of flavor also: lentils become a great veggie burger, chick peas come to be hummus, beans master Mexican food, there is absolutely nothing a lot better than a pan of do-it-yourself pea soup over a cool wintertime time! You could possibly get ground turkey thinking that it’s reduced extra fat, and so much better nutritionally. But it is recommended to look at the tags, and soil turkey is not any exception. Terrain turkey includes equally white-colored and dark meat, the second being high in body fat. And soil poultry, even though surely slimmer than ground hamburger, is definitely higher in fat than soil sirloin. Reading this article you are able to get rid of the knowledge that in case utilized will not likely only improve your life span but improve the caliber of life that you just practical experience. Nutrition could make you truly feel significantly better about you should it be implemented properly.
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You want to improve your dietary ingestion but you do not understand how. Will it seem like you possess tried every thing? If it may sound like you, this post is planning to look like an existence saver. You will be about to read some useful information in terms of enhancing your diet. An excellent nourishment idea is to make sure you consume a lot of vegatables and fruits daily. The suggested day-to-day allowance is nine to thirteen helpings. That might appear to be quite a bit, however, it really is an easy task to do. Consume a bit of liquid at breakfast time and utilize tomato marinade at supper. You should take in your morning meal every single day which means your system provides the electricity it needs to functionality. Studies have shown that individuals feel much better and eat less throughout the day should they begin the morning with an excellent your morning meal. Stay away from consuming highly junk foods. Ensure your morning meal has some proteins within it to assist you to really feel pleased. You will want to think about pesticide sprays as well as their influence on the food. They are generally pictured as damaging. However, if you talk to farmers, you may visit a far more nuanced view. As an illustration, you might hear that some fungicides are necessary a wholesome crop can not be generated with out them, and that not one of the substance is retained around the generate you acquire. The humble cabbage family members (which include kale, collard and mustard vegetables), gives us having an specially great get, nutritionally. When you haven’t but included these to your diet, you need to. These dim green vegetables are recognized service providers of phosphorus, calcium supplement, metal and carotenoids. Also, they can be low-cost! Leading a wholesome way of living is one thing that anyone can do. How good consume is among the most important factor of deciding your health and well-simply being. Stick to the advice with this article to include nourishment to you.
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Diet may affect several places in your life starting from actual physical well being for your hormone equilibrium. Oftentimes folks forget about the bodily-intellectual link associated with cravings for food and this short article will help you recognize more details on nutrition generally, such as this issue. Planning for a proper diet could be just as essential as exercising and excellent existence choices. Junk food may become rather habit forming. Removing this sort of dependence can be hard, but additionally rewarding. They get accustomed to consuming certain items and find that they’ll crave them much more when they can’t get them. Following converting to balanced and healthy diet, individuals may be remaining by using a longing for junk food. Overcome these yearnings by consuming more healthy snacks. Make sure the kids are certainly not learning their health information about foods from meals advertisements on television or otherwise. Be sure that they get what they already want with a healthy diet plan full of produce and lean meats and dairies and give them the proper information and facts should they check with you. Producing shakes is delicious and enjoyable. It comes with an fantastic way to create your average healthy smoothie a lot more tasty and nutritious. Include some flax seed oil to some smoothie or maybe some cocoa powder, which is loaded with herbal antioxidants. Including one of those components will almost certainly not just supply the flavour an enhancement but additionally support your immunity process. An incredible nutritious idea is to actually consume pre and post your routines. It’s essential to take in before you exercise because your system will be needing plenty of gas. It’s extremely crucial that you eat inside a half hour of weight lifting due to the fact it helps your muscle mass recover. You would like to try and keep a schedule along with your kid’s dinner periods. Make an effort to serve food and snacks at approximately the same time frame daily. Enable your child have juice or whole milk at dish occasions only, and drink plenty of water the remainder of the time. Should they consume juice and dairy throughout the day, they may not have an urge for food later. This information has offered you a method to strategy your nutrition about your life. Emphasized before, once you learn planning your diet program you’re previously many actions ahead of the common person. Good nutrients is not merely important but practically definitely vital for private growth and development good diet will be the foundation where great dwelling is constructed.
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