Wiele kobiet zauważa, że w drugiej połowie cyklu menstruacyjnego częściej odczuwają głód i mają większy apetyt. Czy oznacza to, że organizm rzeczywiście spala wtedy więcej kalorii? Badania wskazują, że tak.
Jak zmienia się metabolizm w trakcie cyklu miesiączkowego?
Cykl miesiączkowy to naturalny proces fizjologiczny, który wpływa nie tylko na układ rozrodczy kobiety, ale także na wiele innych aspektów funkcjonowania organizmu, w tym na metabolizm. Wahania poziomu hormonów – głównie estrogenu i progesteronu – oddziałują na tempo przemiany materii, apetyt, poziom energii oraz preferencje żywieniowe. Zrozumienie tych zmian może pomóc w lepszym dostosowaniu diety i aktywności fizycznej do potrzeb organizmu w poszczególnych fazach cyklu.
Etapy cyklu miesiączkowego i ich wpływ na metabolizm
- Miesiączka
Pierwsza faza cyklu menstruacyjnego to czas, w którym organizm pozbywa się nadmiaru błony śluzowej macicy, co wiąże się z krwawieniem trwającym od kilku dni do około tygodnia. W tym okresie metabolizm zazwyczaj utrzymuje się na stałym poziomie. Jednak ze względu na utratę żelaza oraz obniżony poziom energii, warto zwrócić uwagę na dietę bogatą w żelazo i witaminę C, które wspomagają jego wchłanianie. - Faza folikularna
Faza folikularna, nazywana również pierwszą fazą cyklu, trwa od pierwszego dnia miesiączki do owulacji. W tym czasie w jajniku dojrzewa pęcherzyk dominujący, z którego uwolniona zostanie komórka jajowa. Poziom estrogenu stopniowo wzrasta, co może przyczynić się do poprawy nastroju, zwiększenia energii i stabilizacji apetytu. Metabolizm w tej fazie pozostaje na umiarkowanym poziomie, co sprzyja efektywności treningów oraz utrzymaniu zdrowych nawyków żywieniowych. - Owulacja
Owulacja, czyli moment uwolnienia komórki jajowej, występuje zazwyczaj około 14 dni przed kolejną miesiączką. Komórka jajowa pozostaje zdolna do zapłodnienia przez około 24 godziny. W tym czasie wzrost poziomu estrogenu osiąga szczyt, co może skutkować zwiększoną energią i lepszym samopoczuciem. Metabolizm nie ulega znaczącym zmianom, ale niektóre kobiety odczuwają wzmożony apetyt lub lekkie dolegliwości związane z owulacją. - Faza lutealna
Faza lutealna, nazywana także drugą fazą cyklu, rozpoczyna się po owulacji (około 14. dnia cyklu) i trwa do jego końca. W tym czasie organizm przygotowuje się na ewentualne zagnieżdżenie zarodka. Jeżeli nie dochodzi do zapłodnienia, błona śluzowa macicy ulega złuszczeniu i wydaleniu podczas miesiączki. W tej fazie dochodzi do istotnych zmian metabolicznych związanych z podwyższonym poziomem progesteronu, który przyspiesza metabolizm.
Jak zmienia się metabolizm w fazie lutealnej?
Badania wykazują, że podstawowa przemiana materii (BMR) w fazie lutealnej może zwiększyć się o 2–10%. W praktyce oznacza to spalanie od 100 do nawet 300 dodatkowych kilokalorii dziennie.
Ten wzrost zapotrzebowania energetycznego jest jednak kwestią indywidualną i zależy od wielu czynników, takich jak:
- poziom hormonów (progesteronu i estrogenu),
- masa i skład ciała,
- poziom aktywności fizycznej,
- ogólny stan zdrowia.
Co oznacza to w praktyce?
Zwiększony wydatek energetyczny w fazie lutealnej może tłumaczyć wzmożony apetyt, zwłaszcza na produkty bogate w węglowodany i tłuszcze.
Organizm w ten sposób przygotowuje się na ewentualną ciążę, dlatego wzrost zapotrzebowania na energię jest naturalną reakcją.
Warto jednak pamiętać o świadomym wyborze produktów spożywczych – zamiast sięgać po przetworzoną żywność, lepiej postawić na zdrowe źródła energii, takie jak pełnoziarniste produkty, orzechy, awokado czy owoce.
Zrozumienie, jak metabolizm zmienia się w trakcie cyklu miesiączkowego, może być pomocne w planowaniu diety i treningów, co pozwala lepiej zadbać o swoje zdrowie i samopoczucie.
Jak wykorzystać fazę lutealną w diecie i treningach?
Faza lutealna to czas, w którym metabolizm przyspiesza. Warto świadomie wykorzystać ten okres, dostosowując posiłki i aktywność fizyczną do zmieniających się potrzeb.
Wskazówki dietetyczne:
- Uwzględnij wartościowe przekąski. Wzrost zapotrzebowania kalorycznego to dobry moment na wprowadzenie zdrowych przekąsek, takich jak orzechy, jogurt naturalny z owocami czy hummus z warzywami.
- Zwiększ spożycie białka i zdrowych tłuszczów: Produkty bogate w te składniki – np. jajka, tofu, łosoś, awokado, oliwa z oliwek – pomagają utrzymać sytość i stabilizują poziom cukru we krwi.
- Sięgnij po produkty bogate w magnez i witaminę B6: Banany, pestki dyni, szpinak i pełnoziarniste zboża mogą łagodzić napięcie i poprawiać samopoczucie.
- Zaspokajaj ochotę na słodkie w zrównoważony sposób: Wybór gorzkiej czekolady, świeżych owoców lub domowych wypieków na bazie pełnoziarnistych produktów pozwala kontrolować apetyt bez rezygnacji z przyjemności.
- Dbaj o nawodnienie: Picie odpowiedniej ilości wody wspiera trawienie i może zmniejszyć uczucie wzdęcia.
Wskazówki treningowe:
- Trening siłowy w tej fazie może być bardziej efektywny, sprzyjając budowie masy mięśniowej i spalaniu tkanki tłuszczowej.
- Utrzymanie umiarkowanej intensywności: Spacery, jazda na rowerze czy pływanie pozwalają spożytkować dodatkową energię bez nadmiernego obciążania organizmu.
- Dbanie o regenerację: W przypadku odczuwalnego spadku energii warto postawić na spokojniejsze formy ruchu, takie jak joga, rozciąganie czy ćwiczenia oddechowe.
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Podsumowanie
Wzrost podstawowej przemiany materii w fazie lutealnej to naturalny proces, który można wykorzystać do lepszego planowania posiłków i treningów. Spożywanie bardziej sycących potraw, uwzględnianie wartościowych przekąsek oraz dostosowanie intensywności ćwiczeń do aktualnego samopoczucia pozwala wspierać organizm w tym wymagającym okresie.
