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During menstruation what should I eat?

menstruation,menstruation eat,menstruation appetite
During menstruation what should I eat? (image 1)
During menstruation what should I eat?

On some days in the monthly cycle women is quite physically strong and healthy as you feel on their special day weakness, cramps, and feel the need of eating dessert.
Throughout the monthly cycle, the body's physical changes as you move through a differentiation is in need of nutrition. In the menstrual period vary in appetite and energy levels.

Women in the menstrual period severe pain in the groin, the skin of ness and an increase in carbohydrate consumption experiences. During this period, your body will stay healthy and energetic, orderly, and healthy eating can be passed by.

In a new study, eating and exercise habits if they change their menstrual cycle of women how they could make that better for all stipulated. The research results at the University of Copenhagen, research about women subjected to 5 pounds in the span of 6 months they observed.

According to dietitian Limor Baum, women feel bad about themselves because they want to, they should consume more food. At the same time on some days in the menstrual period of women so want to eat more food to increase their rate of metabolism normal.

The first phase of the menstrual cycle
1 and 5. day: When menstruation begins, most of the women feels a comfort.
A few days ago from the beginning, tension, pain, Ness pain in the chest and the skin will begin to see.
Hormonal changes causes women to feel tired.

Nutrition

At this stage, the appetite is usually more reserved than usual. Listen to your body so, small portions and light snacks will be enough.
Eat foods high in iron minerals. Red meat, beans, legumes, shellfish, sesame seeds and contains Iron.
At the same time, it is useful for balancing the C and the B vitamins.
Also during this period, 5-day calcium should be consumed.

Breakfast: yogurt, oatmeal, strawberries and sesame seeds
Lunch: red pepper salad with yogurt, peaches, and sesame seeds
Dinner: chicken, brown rice and spinach
Snack: dried fruits such as dried plums or yogurt.

Exercise

According to the research, during this period, intense sports you shouldn't.
Sleep early you should prefer to do sports in a way that won't a lot like walking.

The second stage of the menstrual cycle
menstruation,menstruation eat,menstruation hormone
During menstruation what should I eat?(image 2)
5 with 13. day:

At this stage, the women begin to feel fabulous.
The level of estrogen increases libido and thus increases energy.
The women are attractive and feels strong for about 10 days.
During this period, is called the follicular phase because the follicles prepares to throw the eggs in the female ovaries.
Because the ovaries are excreted in the pituitary gland that secretes the follicle maturation of FSH hormone provides.

Nutrition

Increasing the body with energy, you will want to spend more energy.
For this reason, it is normal to eat more than they were in their menstrual period.
At this stage, make sure you consume vitamin B12, which is found in red meat for example needs to feed the cells that produce energy for the body.

Breakfast: Omelet
Lunch: meat, tomato, onion, cilantro, radish
Dinner: lamb couscous salad
Snack: nuts and kernel

Exercise

Move in and take advantage of the high energy.
Kardiyol a little more intense at this stage of the sports may be preferred.

14. day
In the middle of the menstrual cycle ovulation, 14 days ago without the pieces begins.
This phase of the cycle 12 and 16. it may be days between.
This stage the ripened Egg is released and fertilised by the sperm as it moves across the channel period.
Physically active women during the period.

Nutrition

The energy level at this stage from the second stage. So eating healthy is very important.
Zinc is an essential mineral for cell division. Fish and figs are rich in zinc.
Comply with the chain of natural fertility, even though she's on the pill is the best for your body.

Breakfast: Avocado toast, banana
Lunch: Salad, Cayenne pepper, tahini and hummus
Dinner: Broccoli, salmon, tomatoes, potatoes
Snack: Fig and cheese

Exercise

During this period, more intense sports like can be done when energy is flooded.

The third stage of the menstrual cycle

15. with  28. day

This phase is longer. Yourself well the first day, while the most challenging part of the time cycle comes.
Especially the younger uterus pregnancy due to the possibility of additional changes to make.
Your estrogen and testosterone levels and increases progesterone levels. This hormone allows you to feel more calm and peaceful while reducing tension.
The next step is all of the pieces challenging aspects, pain, changes in emotion, manifests itself in skin problems.

Nutrition

After the first two days, your appetite will go through the roof. But according to research at the University of Copenhagen, it's quite normal.
It will also increase your metabolism rate.
Listen to your body as it is at every stage. Don't hold yourself if you want to eat carbs during this period.
It is normal to want to consume sweet. The need for sugar fruit, dark chocolate, and natural sugar sources such as honey meet.
At this stage, magnesium, and omega-3 are advised to be consumed.

Breakfast: toast, peanut, peanut butter, jam crawl
Lunch: sweet potato lentil salad, tahini and walnut
Dinner: brown rice, spicy food
Snack: Banana, honey, nuts and kernel

Exercise

It is important that you maintain sports, but should be regular.

Some of the pieces will reduce the painful symptoms of moving.

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