What to eat to regulate menstruation
During menstruation, a woman's body goes through a series of physiological changes, and she is prone to symptoms such as fatigue, abdominal pain, and mood swings. Proper dietary conditioning can help relieve these discomforts and promote good health. This article will combine the hot topics and hot content on the Internet in the past 10 days, recommend some foods suitable for consumption during menstruation, and provide structured data for reference.
1. Food suitable for eating during menstruation
During menstruation, women need to supplement adequate nutrition, especially minerals such as iron, calcium, and magnesium, as well as vitamin B and vitamin E. Here are some recommended foods:
| food category | Recommended food | Efficacy |
|---|---|---|
| blood nourishing food | Red dates, pork liver, spinach, black sesame seeds | Supplement iron to prevent anemia |
| Warm food | Ginger, brown sugar, longan, mutton | Warm the uterus and relieve menstrual cramps |
| Foods rich in Omega-3 | salmon, flax seeds, walnuts | Reduce inflammation and relieve menstrual discomfort |
| High calcium foods | Milk, tofu, sesame paste | Relieve mood swings and stabilize nerves |
| Foods rich in vitamin E | Nuts, avocados, olive oil | Regulate hormone balance and relieve breast swelling and pain |
2. Foods to avoid during menstruation
In addition to the recommended foods, there are some foods that should be avoided during menstruation that may worsen discomfort, as shown in the table below:
| food category | Foods to avoid | Reason |
|---|---|---|
| cold food | Ice cream, cold drinks, watermelon | May cause uterine contractions and worsen menstrual cramps |
| High salt food | Pickled foods, instant noodles | Aggravate edema and breast tenderness |
| irritating food | Chili pepper, coffee, alcohol | May worsen mood swings and abdominal pain |
| High sugar foods | Cakes, candies, carbonated drinks | May cause blood sugar fluctuations and affect mood |
3. Recommended recipes for menstrual conditioning
Here are some simple recipes to eat during your period to help relieve discomfort:
| Recipe name | Ingredients | practice |
|---|---|---|
| Red dates and longan tea | Red dates, longan, brown sugar | Boil red dates and longan with water, add brown sugar to taste, drink 1-2 times a day |
| Ginger brown sugar water | ginger, brown sugar | Boil ginger slices in water, add brown sugar to taste, warm the uterus and relieve menstrual cramps |
| Spinach and Pork Liver Soup | Spinach, pork liver, wolfberry | Blanch the pork liver slices and make soup with spinach and wolfberry to nourish the blood and nourish the skin. |
| black sesame paste | Black sesame seeds, glutinous rice flour, brown sugar | Grind black sesame seeds until fragrant, mix with glutinous rice flour and cook into a paste, add brown sugar to taste |
4. Diet tips during menstruation
1.Drink more water:It is easy to become dehydrated during menstruation. It is recommended to drink enough water every day, but avoid cold drinks.
2.Eat smaller meals more frequently:It can reduce the burden of digestion and avoid bloating caused by eating too much food at one time.
3.Supplement vitamin B:Vitamins B6 and B12 help relieve mood swings and can be consumed through foods such as whole grains, eggs, and lean meats.
4.Avoid excessive dieting:The body needs more energy during menstruation, and excessive dieting may lead to fatigue and dizziness.
5.Moderate exercise:Mild exercise such as yoga and walking can promote blood circulation and relieve menstrual cramps.
5. Summary
Diet during menstruation is very important to relieve discomfort and maintain good health. By choosing foods wisely and avoiding cold and irritating foods, dysmenorrhea, fatigue and mood swings can be effectively reduced. I hope the structured data and recipes provided in this article can help female friends get through their menstrual periods better.
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