What’s the best thing to eat for women during menstruation: a scientific diet guide
Menstruation is an important stage in a woman’s menstrual cycle. A reasonable diet can not only relieve uncomfortable symptoms, but also supplement nutrition and regulate emotions. The following is a summary of menstrual diet topics that have been hotly discussed on the Internet in the past 10 days, combined with scientific advice to provide you with a comprehensive dietary guide.
1. The importance of diet during menstruation
Women during menstruation are prone to fatigue, abdominal pain, mood swings and other problems due to blood loss and hormone changes. A scientific diet can help:
2. Recommended food list during menstruation
| food category | Recommended food | Efficacy |
|---|---|---|
| blood nourishing food | Red meat, animal liver, spinach, red dates | Supplement iron to prevent anemia |
| Foods to relieve menstrual cramps | Ginger tea, longan, walnuts, banana | Relieve uterine contraction pain |
| mood-regulating foods | Dark chocolate, nuts, whole grains | Stabilize blood sugar and improve mood |
| anti-inflammatory foods | Deep-sea fish, flaxseed, olive oil | Reduce inflammatory response |
| Warming foods | Brown sugar, wolfberry, yam, pumpkin | Warm the uterus and promote blood circulation |
3. Foods to avoid during menstruation
| food category | Not recommended food | Reason |
|---|---|---|
| Raw and cold food | Ice products, sashimi, lettuce salad | Aggravate uterine cold and cause dysmenorrhea |
| irritating food | Coffee, strong tea, alcohol | Increase mood swings and menstrual blood loss |
| High salt food | Pickled foods, processed foods | Causes edema and breast tenderness |
| High sugar foods | Desserts, carbonated drinks | Large blood sugar fluctuations, aggravating fatigue |
4. Dietary recommendations for different stages of menstruation
| menstrual phase | Dietary Focus | Recommended recipes |
|---|---|---|
| Before menstruation (1-3 days) | Supplement iron and soothe mood | Red dates and wolfberry tea, spinach and pork liver soup |
| During menstruation (days 1-3) | Warming and relieving dysmenorrhea | Ginger date brown sugar water, longan and lotus seed porridge |
| During menstruation (days 4-7) | Nutritional supplements | Beef and carrot soup, sesame paste |
| after menstruation | Rejuvenate | Yam and pork ribs soup, black bean milk |
5. Special precautions during menstruation
1.Drink an appropriate amount of water: Maintain 1500-2000ml of water intake every day, but avoid drinking large amounts of water at one time
2.Regular and quantitative meals: Eat small and frequent meals to avoid overeating
3.individual differences: Adjust your diet according to your body constitution. If you are cold, you should eat more warming foods.
4.Nutritionally balanced: Protein, carbohydrates, and fat should be consumed in moderation
6. Recommended health recipes during menstruation
| Recipe name | Material | practice | Efficacy |
|---|---|---|---|
| Red dates and wolfberry tea | 5 red dates, 10g wolfberry | After boiling, simmer for 10 minutes | Supplement blood and nourish skin |
| Ginger jujube brown sugar water | 3 slices of ginger, 5 red dates, appropriate amount of brown sugar | Bring to a boil and simmer for 15 minutes | Warm up the palace |
| black sesame paste | 50g black sesame seeds, 30g glutinous rice flour | Stir-fry until fragrant and grind into powder. | Calcium supplement for hair |
| Angelica egg soup | Angelica sinensis 10g, 2 eggs | Fry the herbs first, then add the eggs and cook them | Regulate qi and blood |
7. Frequently Asked Questions
Q: Can I drink coffee during menstruation?
A: Not recommended. Caffeine constricts blood vessels, may aggravate menstrual cramps, and affects iron absorption.
Q: Is it really useful to eat chocolate during menstruation?
A: Moderate amount of dark chocolate (cocoa content of more than 70%) can relieve mood, but milk chocolate and white chocolate contain high sugar content, so it is recommended to eat less.
Q: Can I exercise during menstruation? What nutrients need to be supplemented?
A: Mild to moderate exercise can promote blood circulation. After exercise, you can supplement with potassium-rich foods (such as bananas) and protein.
8. Summary
The diet during menstruation should be mild, nutritious, and easy to digest, and should be adjusted according to personal physique and different stages of menstruation. A reasonable combination of food can not only relieve menstrual discomfort, but also supplement the body with necessary nutrients to help women get through this special period smoothly. Remember to listen to your body and find the diet plan that works best for you.
check the details
check the details
en
