{"id":509,"date":"2021-10-19T11:36:36","date_gmt":"2021-10-19T16:36:36","guid":{"rendered":"https:\/\/www.univa.mx\/agora\/2021\/10\/19\/ciclo-menstrual-y-alimentacion\/"},"modified":"2021-10-19T11:36:36","modified_gmt":"2021-10-19T16:36:36","slug":"ciclo-menstrual-y-alimentacion","status":"publish","type":"post","link":"https:\/\/www.univa.mx\/agora\/ciclo-menstrual-y-alimentacion\/","title":{"rendered":"Ciclo menstrual y alimentaci\u00f3n"},"content":{"rendered":"<p><em><strong>Ximena Cruz \u2022 Pasante de la Licenciatura en Nutrici\u00f3n UNIVA Plantel Guadalajara<\/strong><\/em><\/p>\n<p>&nbsp;<\/p>\n<p>La alimentaci\u00f3n se ha convertido en un factor importante en el ciclo menstrual de la mujer, ya que puede impactar de una forma positiva o negativa en su estado de salud. A lo largo del ciclo menstrual se presentan cambios fisiol\u00f3gicos y psicol\u00f3gicos, con lo que es natural, el preferir ciertos grupos de alimentos para satisfacer las necesidades del organismo.<\/p>\n<p>Para hablar de alimentaci\u00f3n y ciclo menstrual, debemos conocer sus 4 fases, que son: la primera, que es la <strong>fase folicular<\/strong>; la segunda es la <strong>periovulatoria<\/strong>, cuando el \u00f3vulo ya est\u00e1 listo para su fecundaci\u00f3n; la tercera fase es la<strong> l\u00fatea<\/strong> (premenstrual) que es cuando el endometrio se prepara para la implantaci\u00f3n, y por \u00faltimo, se presenta la <strong>menstruaci\u00f3n<\/strong>.<\/p>\n<p>Los cambios en el estado de \u00e1nimo se han asociado con la actividad serotonin\u00e9rgica y de las hormonas esteroideas sobre el sistema nervioso central, lo que explica las variaciones en la ingesta alimentaria que se presentan a lo largo del ciclo menstrual. Al evaluar el consumo de alimentos en las mujeres entre la fase l\u00fatea y folicular, se encontr\u00f3 que un consumo alto en hidratos de carbono y bajo en prote\u00ednas, mejoraba el estado de \u00e1nimo de la mujer.<\/p>\n<p>Alberti-Fidanza y algunos colaboradores, informaron que conforme aumenta la concentraci\u00f3n de estradiol a lo largo del ciclo menstrual, aumenta la sensibilidad al sabor dulce, mientras que conforme se incrementa la producci\u00f3n de progesterona, aumenta la sensibilidad al sabor amargo.<\/p>\n<p>En varios estudios se han descrito los cambios en el apetito y gustos por los alimentos durante el ciclo menstrual, as\u00ed como algunas caracter\u00edsticas que pueden favorecer el estado de salud de la mujer y se mencionar\u00e1n enseguida:<\/p>\n<p>En la fase de la menstruaci\u00f3n se describen s\u00edntomas como dolor, cansancio e irritabilidad, por lo que resulta beneficioso introducir alimentos ricos en calcio, magnesio y potasio. Por otro lado, conviene aumentar alimentos con acci\u00f3n antiinflamatoria como la c\u00farcuma, el jengibre, frutos rojos y algunos vegetales verdes.<\/p>\n<p>Durante la fase ovulatoria ocurre un aumento en el nivel de estr\u00f3genos, lo que hace que el metabolismo empiece a elevarse y como resultado, el apetito y la sensibilidad a la insulina comienzan a disminuir. Esto puede favorecer a llevar una alimentaci\u00f3n m\u00e1s saludable basada en vegetales y algunos alimentos proteicos bajos en grasa, que puedan facilitar el metabolismo de los l\u00edpidos y establecer una homeostasis interna.<\/p>\n<p>En fin, el ciclo menstrual es todo un tema del cual hay bastantes estudios relacionados con los cambios f\u00edsicos y emocionales que presentan las mujeres, lo que demuestra que el cuerpo humano tiene ajustes de acuerdo con las necesidades de cada mujer y es indispensable cuidar de la alimentaci\u00f3n.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ximena Cruz \u2022 Pasante de&#8230;<\/p>\n","protected":false},"author":23,"featured_media":510,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-509","post","type-post","status-publish","format-standard","has-post-thumbnail","category-lideres-universitarios"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - 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