{"id":20292,"date":"2024-08-08T16:06:53","date_gmt":"2024-08-08T16:06:53","guid":{"rendered":"https:\/\/www.dexeus.com\/dxslife\/blog\/sense-categoritzar\/aliments-que-alleugen-la-sindrome-premenstrual\/"},"modified":"2024-09-18T16:30:59","modified_gmt":"2024-09-18T16:30:59","slug":"aliments-que-alleugen-la-sindrome-premenstrual","status":"publish","type":"post","link":"https:\/\/www.dexeus.com\/dxslife\/ca\/blog\/stylelife-ca\/aliments-que-alleugen-la-sindrome-premenstrual\/","title":{"rendered":"Aliments que alleugen la s\u00edndrome premenstrual"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"20292\" class=\"elementor elementor-20292 elementor-20067\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-002bcd5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"002bcd5\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-554519f\" data-id=\"554519f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-02f8188 elementor-widget elementor-widget-text-editor\" data-id=\"02f8188\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Sents que dies abans de la regla est\u00e0s com en una muntanya russa d&#8217;emocions?No et preocupis, \u00e9s normal! La <strong>s\u00edndrome premenstrual<\/strong> forma part del nostre cicle menstrual.  <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd975d2 elementor-widget elementor-widget-heading\" data-id=\"cd975d2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">SPM, qu\u00e8 \u00e9s?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24955ba elementor-widget elementor-widget-text-editor\" data-id=\"24955ba\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>La <strong>S\u00edndrome Premenstrual<\/strong> o SPM \u00e9s un conjunt de s\u00edmptomes f\u00edsics i emocionals que algunes dones experimenten abans de l&#8217;inici del per\u00edode menstrual. Entre els <strong>s\u00edmptomes<\/strong> m\u00e9s comuns s&#8217;inclouen: canvis d&#8217;humor, inflor abdominal, dolor en les mames, restrenyiment, acne&#8230; <\/p>\n<p>Aquests s\u00edmptomes solen desapar\u00e8ixer un parell de dies despr\u00e9s de la menstruaci\u00f3 i poden variar significativament d&#8217;una dona a una altra. <\/p>\n<p><strong>Per a eliminar l&#8217;exc\u00e9s de l\u00edquids \u2794 Vitamines del grup B<\/strong> com la fruits secs, verdura de fulla verda i cereals integrals com la <strong>civada<\/strong>.<\/p>\n<p><strong>Per a eliminar la inflamaci\u00f3 \u2794 oli Omega3<\/strong>, ho trobar\u00e0s en el <strong>peix blau<\/strong> i fruits secs com les <strong>nous i les ametlles<\/strong> (millor sense sal i crus).<\/p>\n<p><strong>Per a alleujar el dolor de mames \u2794 Vitamina E<\/strong>, ajuda a reduir les hormones que provoquen els c\u00f2lics. La trobar\u00e0s en l&#8217;oli d&#8217;oliva verge, hortalisses de fulla verda i l&#8217;alvocat. <\/p>\n<p><strong>Ferro<\/strong>. Durant la menstruaci\u00f3 es produeix una p\u00e8rdua de sang i disminueixen els nivells de ferro en l&#8217;organisme, aix\u00ed que has de refor\u00e7ar-los. S\u00f3n aliments rics en ferro la remolatxa, els llegums, les sardines i les ametlles.  <\/p>\n<p>I, a m\u00e9s&#8230;<\/p>\n<p><strong>Redueix el consum de carn vermella, greixos saturats i aliments grassos<\/strong>. Aquests aliments augmenten els estr\u00f2gens, que afavoreixen l&#8217;aparici\u00f3 de les principals mol\u00e8sties del SPM. \u00c9s aconsellable evitar la llet sencera, els lactis grassos i els formatges curats.  <\/p>\n<p><strong>Res de sucres refinats o aliments processats.<\/strong><\/p>\n<p><strong>Fes exercici!<\/strong> Afavoreix l&#8217;alliberament d\u2019endorfines naturals que disminueixen l&#8217;ansietat, el dolor, la inflamaci\u00f3 i la retenci\u00f3 de l\u00edquids. A m\u00e9s, et sentir\u00e0s m\u00e9s positiva i animada. <\/p>\n<p>Afortunadament, hi ha nutrients que poden fer que aquests dies siguin molt m\u00e9s suportables. Una alimentaci\u00f3 adequada ens pot ajudar a calmar els s\u00edmptomes: <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6334774 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6334774\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9de99b9\" data-id=\"9de99b9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f41ba5f elementor-widget elementor-widget-text-editor\" data-id=\"f41ba5f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\ud83c\udf6b <strong>Xocolata negra<\/strong>: S\u00ed, has llegit b\u00e9. La xocolata negra \u00e9s una font de magnesi, que pot ajudar a combatre la fatiga i els canvis d&#8217;humor. Un petit capritx de xocolata negra pot fer meravelles! <\/p>\n<p>\ud83e\udd51 <strong>Alvocats<\/strong>: Rics en vitamina B6, que ajuden a reduir la irritabilitat i la inflamaci\u00f3. A m\u00e9s, els alvocats s\u00f3n deliciosos i vers\u00e0tils, aix\u00ed que afegeix-los als teus menjars. <\/p>\n<p>\ud83c\udf4c <strong>Pl\u00e0tans<\/strong>: S\u00f3n una excel\u00b7lent font de potassi, que pot ajudar a combatre la retenci\u00f3 d&#8217;aigua i la inflamaci\u00f3. A m\u00e9s, s\u00f3n un snack f\u00e0cil i port\u00e0til! <\/p>\n<p>\ud83e\udd66 <strong>Br\u00f2coli<\/strong>: Aquest vegetal verd \u00e9s ric en calci, que pot alleujar els dolors menstruals. Incorpora el br\u00f2coli en els teus menjars per a obtenir aquest impuls de calci! <\/p>\n<p>\ud83c\udf75 <strong>Te de Camamilla<\/strong>: Aquesta infusi\u00f3 no nom\u00e9s \u00e9s relaxant, sin\u00f3 que tamb\u00e9 pot ajudar a alleujar els dolors menstruals i calmar els nervis. Una tassa calenta de te pot marcar la difer\u00e8ncia en el teu dia! <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ccee60d elementor-widget elementor-widget-text-editor\" data-id=\"ccee60d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Recorda que cada cos \u00e9s \u00fanic, aix\u00ed que experimenta amb aquests aliments i descobreix quins funcionen millor per a tu. I no oblidis mantenir sempre una bona hidrataci\u00f3! <\/p>\n<p>Si tens algun dubte o consulta, pots deixar-nos un comentari o posar-te en contacte amb la nostra <a href=\"https:\/\/www.dexeus.com\/dxslife\/ca\/serveis\/nutricio\/\">Unitat de Nutrici\u00f3<\/a>.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Sents que dies abans de la regla est\u00e0s com en una muntanya russa d&#8217;emocions? No et preocupis, \u00e9s la SPM! <\/p>\n","protected":false},"author":1,"featured_media":20069,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[166],"tags":[225,196,178],"class_list":["post-20292","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stylelife-ca","tag-aliments","tag-cicle-menstrual","tag-regla-ca"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Aliments que alleugen la s\u00edndrome premenstrual - DXS Life<\/title>\n<meta name=\"description\" content=\"El SPM s\u00f3n els s\u00edmptomes f\u00edsics i emocionals que les dones experimenten abans del per\u00edode menstrual. 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