{"id":2854,"date":"2023-01-03T15:14:23","date_gmt":"2023-01-03T20:14:23","guid":{"rendered":"https:\/\/celinesalouminutrition.com\/?p=2854"},"modified":"2024-05-07T18:06:22","modified_gmt":"2024-05-07T22:06:22","slug":"aliments-a-favoriser-durant-les-regles","status":"publish","type":"post","link":"https:\/\/celinesalouminutrition.com\/en\/2023\/01\/aliments-a-favoriser-durant-les-regles\/","title":{"rendered":"Aliments \u00e0 favoriser durant les r\u00e8gles"},"content":{"rendered":"<style type=\"text\/css\"> \n#cmsmasters_row_6a34323064cdc4_88336265 .cmsmasters_row_outer_parent { \n\tpadding-top: 0px; \n} \n\n#cmsmasters_row_6a34323064cdc4_88336265 .cmsmasters_row_outer_parent { \n\tpadding-bottom: 50px; \n} \n\n<\/style><div id=\"cmsmasters_row_6a34323064cdc4_88336265\" class=\"cmsmasters_row cmsmasters_color_scheme_default cmsmasters_row_top_default cmsmasters_row_bot_default cmsmasters_row_boxed\">\n<div class=\"cmsmasters_row_outer_parent\">\n<div class=\"cmsmasters_row_outer\">\n<div class=\"cmsmasters_row_inner\">\n<div class=\"cmsmasters_row_margin\">\n<div class=\"cmsmasters_column one_first\">\n<div class=\"cmsmasters_text\">\n<p>Mise \u00e0 jour le 7 mai 2024<\/p>\n<p>La fatigue a tendance \u00e0 se manifester plus fr\u00e9quemment pendant la phase menstruelle chez certaines femmes. Cette sensation peut \u00eatre attribu\u00e9e \u00e0 des facteurs hormonaux, notamment les r\u00e8gles et la perte de sang, mais elle peut \u00e9galement \u00eatre exacerb\u00e9e par des conditions telles que l&#8217;endom\u00e9triose, les fibromes ut\u00e9rins ou le syndrome des ovaires polykystiques (SOPK).<\/p>\n<p>Dans cet article, je partage des conseils alimentaires et des strat\u00e9gies \u00e0 adopter pendant les r\u00e8gles pour att\u00e9nuer la fatigue et favoriser le bien-\u00eatre<\/p>\n<h2><span style=\"font-family: arial, helvetica, sans-serif;\">La viande rouge\u00a0<\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2846 aligncenter\" src=\"https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/viande-rouge-300x200.jpg\" alt=\"viande rouge\" width=\"543\" height=\"362\" srcset=\"https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/viande-rouge-300x200.jpg 300w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/viande-rouge-1024x683.jpg 1024w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/viande-rouge-768x512.jpg 768w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/viande-rouge-1536x1024.jpg 1536w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/viande-rouge-2048x1365.jpg 2048w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/viande-rouge-580x387.jpg 580w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/viande-rouge-860x573.jpg 860w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/viande-rouge-1160x773.jpg 1160w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/viande-rouge-scaled.jpg 2000w\" sizes=\"auto, (max-width: 543px) 100vw, 543px\" \/><\/p>\n<p>Vous avez s\u00fbrement entendu parler de la n\u00e9cessit\u00e9 de limiter la consommation de viande rouge, une recommandation pertinente. Cependant, une consommation mod\u00e9r\u00e9e, soit 1 \u00e0 2 portions de viande rouge maigre par semaine, peut \u00eatre avantageuse pendant la phase menstruelle. En effet, la perte de sang peut entra\u00eener une diminution des r\u00e9serves de fer, et plus les menstruations sont abondantes, plus le risque de carence en fer est \u00e9lev\u00e9.<\/p>\n<p>La viande rouge constitue une excellente source de fer h\u00e9minique, bien absorb\u00e9 par l&#8217;organisme. Pour ceux ne consommant pas de viande, la plupart des prot\u00e9ines animales renferment \u00e9galement du fer h\u00e9minique. Pour les adeptes d&#8217;un r\u00e9gime v\u00e9g\u00e9talien, il est crucial de maximiser l&#8217;absorption du fer provenant des prot\u00e9ines v\u00e9g\u00e9tales. Par exemple, l&#8217;ajout d&#8217;une source de vitamine C dans vos repas, comme du jus de citron, des poivrons ou des agrumes, peut am\u00e9liorer cette absorption.<\/p>\n<p>En cas de taux de ferritine bas, indicateur des r\u00e9serves de fer, une suppl\u00e9mentation peut parfois s&#8217;av\u00e9rer n\u00e9cessaire. Toutefois, il est essentiel de consulter un professionnel de la sant\u00e9 ou votre m\u00e9decin avant de commencer toute suppl\u00e9mentation pour garantir une approche adapt\u00e9e \u00e0 votre situation sp\u00e9cifique.<\/p>\n<h2><span style=\"font-family: arial, helvetica, sans-serif; font-size: 18pt;\">Du poisson gras<\/span><\/h2>\n<p>Les poissons gras sont une source excellente d&#8217;acides gras om\u00e9ga-3, connus pour leur action anti-inflammatoire, qui peut aider \u00e0 r\u00e9duire la s\u00e9cr\u00e9tion des prostaglandines inflammatoires. Pendant les r\u00e8gles, les prostaglandines augmentent, provoquant la contraction de l&#8217;ut\u00e9rus. En exc\u00e8s, elles peuvent \u00e9galement intensifier la douleur\u00a0<span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35059756\/\" target=\"_blank\" rel=\"noopener\">(1)<\/a>.\u00a0<\/span><\/p>\n<p>Inclure des aliments comme du saumon sauvage, les sardines, le maquereau est une strat\u00e9gie gagnante.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2848 aligncenter\" src=\"https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/salmon-300x200.jpg\" alt=\"saumon\" width=\"547\" height=\"364\" srcset=\"https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/salmon-300x200.jpg 300w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/salmon-1024x683.jpg 1024w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/salmon-768x512.jpg 768w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/salmon-1536x1024.jpg 1536w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/salmon-580x387.jpg 580w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/salmon-860x573.jpg 860w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/salmon-1160x773.jpg 1160w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/salmon.jpg 1920w\" sizes=\"auto, (max-width: 547px) 100vw, 547px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-family: arial, helvetica, sans-serif; font-size: 18pt;\">Une tisane de gingembre<\/span><\/h2>\n<p>Le gingembre est reconnu pour ses propri\u00e9t\u00e9s analg\u00e9siques et anti-inflammatoires <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9654013\/#:~:text=Its%20bioactive%20compounds%20have%20an,mucosa%20(see%20Figure%201).\" target=\"_blank\" rel=\"noopener\">(2)<\/a>. Il suffit de faire bouillir du gingembre frais, de le laisser infuser pendant 10 \u00e0 15 minutes avant de le consommer. Pour rehausser le m\u00e9lange, vous pouvez y ajouter une touche de citron et une petite cuill\u00e8re \u00e0 th\u00e9 de miel.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2850 aligncenter\" src=\"https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/tisane-gingembre-300x199.jpg\" alt=\"tisane gingembre\" width=\"556\" height=\"369\" srcset=\"https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/tisane-gingembre-300x199.jpg 300w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/tisane-gingembre-1024x678.jpg 1024w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/tisane-gingembre-768x509.jpg 768w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/tisane-gingembre-1536x1017.jpg 1536w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/tisane-gingembre-2048x1356.jpg 2048w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/tisane-gingembre-580x384.jpg 580w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/tisane-gingembre-860x570.jpg 860w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/tisane-gingembre-1160x768.jpg 1160w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/tisane-gingembre-scaled.jpg 2000w\" sizes=\"auto, (max-width: 556px) 100vw, 556px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-family: arial, helvetica, sans-serif; font-size: 18pt;\">\u00a0Le curcuma dans la cuisine!<\/span><\/h2>\n<p>Ajoutez du curcuma en poudre \u00e0 vos repas ! Assurez-vous \u00e9galement d&#8217;y incorporer une pinc\u00e9e de poivre pour faciliter l\u2019absorption du curcuma. En effet, la curcumine, le compos\u00e9 actif du curcuma, est mal absorb\u00e9e lorsqu&#8217;elle est ing\u00e9r\u00e9e seule par voie orale. Le curcuma est une \u00e9pice renomm\u00e9e pour son effet anti-inflammatoire naturel <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34378053\/\" target=\"_blank\" rel=\"noopener\">(3)<\/a> et poss\u00e8de \u00e9galement un potentiel antioxydant int\u00e9ressant qui peut aider \u00e0 neutraliser les radicaux libres.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2852 aligncenter\" src=\"https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/curcuma-300x214.jpg\" alt=\"curcuma\" width=\"521\" height=\"372\" srcset=\"https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/curcuma-300x214.jpg 300w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/curcuma-1024x731.jpg 1024w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/curcuma-768x549.jpg 768w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/curcuma-1536x1097.jpg 1536w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/curcuma-2048x1463.jpg 2048w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/curcuma-580x414.jpg 580w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/curcuma-860x614.jpg 860w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/curcuma-1160x829.jpg 1160w, https:\/\/celinesalouminutrition.com\/wp-content\/uploads\/2023\/01\/curcuma-scaled.jpg 1960w\" sizes=\"auto, (max-width: 521px) 100vw, 521px\" \/><\/p>\n<h2><\/h2>\n<h2><span style=\"font-family: arial, helvetica, sans-serif;\">Pour conclure,\u00a0<\/span><\/h2>\n<p>Il est essentiel de se rappeler qu&#8217;il est tout \u00e0 fait normal de ressentir une baisse d&#8217;\u00e9nergie et de la fatigue pendant les menstruations, surtout si vous souffrez d&#8217;endom\u00e9triose ou de fibromes ut\u00e9rins, qui peuvent entra\u00eener des douleurs menstruelles et des saignements abondants.<\/p>\n<p>N&#8217;h\u00e9sitez pas \u00e0 vous accorder la permission de vous reposer davantage pendant cette p\u00e9riode et veillez \u00e0 b\u00e9n\u00e9ficier de 7 \u00e0 8 heures de sommeil de qualit\u00e9. Apr\u00e8s quelques jours, une fois que la phase folliculaire prendra le relais, vous devrez retrouver votre \u00e9nergie habituelle \ud83d\ude0a.<\/p>\n<p>Il est toujours recommand\u00e9 de consulter un m\u00e9decin pour un suivi appropri\u00e9. Si vous avez besoin de conseils nutritionnels personalis\u00e9s, <a href=\"https:\/\/celinesalouminutrition.com\/en\/contact\/\" target=\"_blank\" rel=\"noopener\">n&#8217;h\u00e9sitez pas \u00e0 prendre un RV.<\/a><\/p>\n<p>P.S: si tu vis avec l&#8217;endom\u00e9triose, je t&#8217;invite \u00e0 consulter la <a href=\"https:\/\/celinesalouminutrition.com\/en\/cours-de-groupe-endo-nutrition\/\" target=\"_blank\" rel=\"noopener\">cochorte Endo-Nutrition<\/a>.<\/p>\n<div class=\"convertkit-form wp-block-convertkit-form\" style=\"\"><script async data-uid=\"6e91ed06cf\" src=\"https:\/\/celinesalouminutrition.kit.com\/6e91ed06cf\/index.js\" data-jetpack-boost=\"ignore\" data-no-defer=\"1\" nowprocket><\/script><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":2856,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2854","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.9 - 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