What to eat during menstruation to nourish the body
During menstruation, women's bodies lose part of their blood and nutrients, making them prone to fatigue, weakness and even mood swings. Therefore, dietary conditioning during menstruation is particularly important. A reasonable diet can not only relieve uncomfortable symptoms, but also help supplement nutrition and enhance physical fitness. The following is a summary of the hot topics and hot content on the Internet in the past 10 days about menstrual diet for your reference.
1. Diet principles during menstruation
1.Supplement iron and blood: Menstrual blood loss will lead to iron loss, which can easily lead to anemia. You should eat more iron-rich foods.
2.warm body: Avoid raw and cold foods and choose warm ingredients to help relieve menstrual cramps.
3.protein supplement: Protein is an important substance for body repair, and the intake should be increased appropriately during menstruation.
4.Regulate emotions: Appropriate supplementation of vitamin B and magnesium can help relieve mood swings during menstruation.
2. Recommended foods during menstruation
| food category | Recommended food | Efficacy |
|---|---|---|
| iron supplement foods | Animal liver, red meat (beef, mutton), spinach, red dates | Prevent anemia and supplement iron |
| Warm food | Ginger, brown sugar, longan, wolfberry | Warm the uterus and relieve menstrual cramps |
| protein food | Eggs, fish, soy products, milk | Repair tissue and increase physical strength |
| mood-regulating foods | Bananas, nuts, dark chocolate, oats | Relieve anxiety and stabilize mood |
3. Diet taboos during menstruation
1.Raw and cold food: Such as ice cream, cold drinks, sashimi, etc., which can easily cause uterine contraction and aggravate dysmenorrhea.
2.spicy food: Such as chili pepper, Sichuan peppercorns, etc., which may aggravate menstrual discomfort.
3.High salt food: Such as pickled foods, fast food, etc., which can easily cause edema.
4.Coffee and strong tea: Caffeinated drinks may worsen anxiety and insomnia.
4. Recommended recipes for menstruation
| meal type | Recommended recipes | Efficacy |
|---|---|---|
| breakfast | Red dates and longan porridge, boiled eggs, oat milk | Replenishes blood, warms the body, and provides energy |
| lunch | Stir-fried pork liver with spinach, stewed black fungus and chicken soup, brown rice | Supplement iron and blood, enhance immunity |
| dinner | Steamed fish, stir-fried beef with shredded ginger, seaweed and egg drop soup | Supplement protein and warm the body |
| Extra meal | Brown sugar ginger tea, nuts, banana | Relieve dysmenorrhea and regulate mood |
5. Tips on nutritional supplements during menstruation
1.Drink more warm water: Keep body hydrated and promote blood circulation.
2.Moderate exercise: Mild exercise such as yoga and walking can help relieve discomfort.
3.ensure sleep: Adequate rest helps the body recover.
4.Avoid excessive dieting: The body needs more energy during menstruation, and excessive dieting may lead to weakness.
Menstruation is a special physiological stage for women. A reasonable diet can not only relieve discomfort, but also supplement nutrition for the body. I hope the above content can help you get through your menstrual period better and stay healthy and energetic!
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