TPM: Alimentos que Reduzem o Efeito Tensão Pré-Menstrual

TPM: como reduzir os efeitos da tensão pré-menstrual

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Você sabia que alguns alimentos podem ajudar a reduzir alguns dos sintomas da TPM, não?

Então confira abaixo esses alimentos que vão reduzir os efeitos da Tensão pré-menstrual.

 

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(VÍDEO) Como aliviar os sintomas de TPM

 

(VÍDEO) Cardápio da TPM

 

Vamos aos Alimentos:

dicas-para-melhorar-tpm

Semente da linhaça:

Rico em fonte de ômega-3, possui propriedades anti-inflamatória, o que ajuda na redução de cólicas e retenção de líquidos. E como “bônus” pode melhorar o humor e a depressão.

As nozes e castanhas ajudam a combater a inflamação, pois possuem gorduras polinsaturadas.

 

Soja e seus derivados:

Ajuda nos sintomas da menopausa, prevenção do câncer de mama, e também na prevenção e no tratamento da osteoporose.

 

Vegetais verdes escuros:

Auxilia a relaxar a musculatura, diminui o inchaço, dores de cabeça e vontade de doces, pois é rico em magnésio.

 

Cereais integrais:

Eles provêm serotonina, que é um neurotransmissor responsável pelo bem estar, o que ajuda na depressão.

 

Semente de gergelim:

É uma rica fonte de vegetal de cálcio, que ajuda na retenção de líquidos, as cólicas, desejos por doces e a depressão. E também pode melhorar a fadiga, alteração de apetite e depressão.

 

Ovos, salmão, atum:

Eles amenizam os sintomas da TPM, pois são ricos em vitamina D.

 

Chocolate:

O chocolate pode ajudar a aliviar tensão e estresse, pois estimula a serotonina, um neurotransmissor responsável pelo bem estar. Mas tome muito cuidado, opte pelos chocolates que possuem mais de 50% de cacau e evite os chocolates ao leite.

 

Água e Fibras:

Beba, pelo menos, 2 litros de água por dia. E ingira bastantes fibras, que pode ser encontrada em frutas, legumes e etc… A água e fibra pode ajudar a diminuir o inchaço que a TPM causa.

 

Vitamina B6, Cálcio e Magnésio:

Alimentos ricos em vitaminas B6, cálcio e magnésio pode deixar a pele mais saudável, prevenindo acne e oleosidade.

Exemplos de alimentos: cereais, frutas, levedo de cerveja, gergelim, iogurtes, queijos, aveias, vegetais verdes escuros, etc…

 

Alimentos que você deve rejeitar durante a TPM:

Reduzir gorduras, sal, açúcar, chocolate, refrigerante, álcool e cafeína.

E lembre-se tenha uma dieta balanceada e pratique exercícios físicos, eles geram sensação de bem estar durante a TPM.

medico emagecer mulher azul

 

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