What is the best meal to eat during menstrual period?
The menstrual period is a physiological process that women experience every month. During this period, the body is more sensitive and prone to symptoms such as fatigue, mood swings, and abdominal pain. Eating properly can help relieve discomfort, supplement nutrition, and improve overall comfort. The following are detailed recommendations for diet during menstruation, including suitable food groups, specific recommended recipes, and precautions.
1. Diet principles during menstrual period
Diet during menstrual period should be based onWarming, easy to digest, rich in iron and vitaminsMainly, avoid cold, spicy, and irritating foods. The following are specific dietary principles:
| principles | Description |
|---|---|
| iron supplement | Blood loss during menstrual period may lead to iron loss, so you need to eat more iron-containing foods such as lean meat, animal liver, spinach, etc. |
| Warming and nourishing | Choose warm foods, such as red dates, ginger tea, and brown sugar water, and avoid cold foods, such as cold drinks and watermelon. |
| Easy to digest | Reduce greasy food and choose easy-to-digest foods such as porridge and soup to reduce the burden on the gastrointestinal tract. |
| Vitamin supplements | Eat more foods rich in vitamins B and C, such as oranges, nuts, and green leafy vegetables, to help relieve fatigue. |
2. Recommended foods during menstrual period
The following are categories and specific recommendations of foods suitable for consumption during menstruation:
| food category | Recommended food | Efficacy |
|---|---|---|
| Blood supplement | Red dates, brown sugar, red beans, pork liver, spinach | Supplement iron to improve symptoms of anemia. |
| Warming and tonic | Ginger, longan, mutton, black sesame | It dispels cold and warms the uterus, and relieves dysmenorrhea. |
| Easy to digest | Millet porridge, pumpkin porridge, yam soup | Reduce gastrointestinal burden and provide energy. |
| Rich in vitamins | Oranges, bananas, nuts, broccoli | Ease mood swings and enhance immunity. |
3. Recommended recipes during menstrual period
Here are a few simple recipes suitable for your period:
| Recipe name | Ingredients | practice |
|---|---|---|
| Red dates, brown sugar and ginger tea | 5 red dates, 20g brown sugar, 3 slices of ginger | Boil red dates and ginger with water, add brown sugar and stir until dissolved. Drink while hot. |
| Red bean and barley porridge | 50g red beans, 50g barley, 30g glutinous rice | Wash the ingredients and soak them for 2 hours, add water and cook until soft. Add brown sugar to taste. |
| Spinach and Pork Liver Soup | 200g spinach, 100g pork liver, some ginger slices | Blanch the pork liver slices, wash and cut the spinach into sections, add water to boil, add the pork liver and ginger slices, and season after cooking. |
4. Diet precautions during menstrual period
Special attention should be paid to the following points when eating during menstruation:
| Things to note | Description |
|---|---|
| Avoid raw and cold food | Such as ice cream, cold drinks, sashimi, etc. to avoid aggravating dysmenorrhea. |
| Reduce caffeine intake | Coffee and strong tea may aggravate mood swings and breast tenderness. |
| Control salt intake | High-salt foods may cause edema, so a light diet is recommended. |
| Eat less spicy food | Such as chili pepper, Sichuan peppercorns, etc., which may stimulate uterine contraction and aggravate discomfort. |
5. Summary
The diet during the menstrual period should be mainly warming, nourishing, and easy to digest. A reasonable combination of foods can help relieve discomfort and improve physical comfort. It is recommended to drink more warm and tonic foods such as red dates, brown sugar and ginger tea, red bean and barley porridge, and avoid raw, cold, spicy, and high-salt foods. Through scientific dietary conditioning, you can make your menstrual period easier.
I hope the above suggestions can help female friends get through their menstrual periods better and maintain physical health and emotional stability.
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