What should girls eat to replenish their health during menstruation?
Women’s menstrual period is a special physiological stage. A reasonable diet can help relieve discomfort, supplement nutrition, and even improve mood. The following are the menstrual dietary recommendations that have been hotly discussed on the Internet in the past 10 days. Combining scientific data and traditional experience, we provide you with a comprehensive guide to replenishing your body.
1. Essential nutrients and food recommendations during menstruation
| Nutrients | function | Recommended food | Recommended daily intake |
|---|---|---|---|
| iron | Replenish blood and relieve fatigue | Red meat, liver, spinach | 15-20mg |
| Calcium | Relieve menstrual cramps and stabilize mood | Milk, soy products, sesame seeds | 800-1000mg |
| magnesium | Relax muscles and improve sleep | Nuts, bananas, whole grains | 300-350mg |
| Vitamin B6 | Regulate hormones and relieve anxiety | chicken, fish, potatoes | 1.3-1.7mg |
| Omega-3 | Anti-inflammatory, relieve menstrual cramps | Deep-sea fish, flax seeds, walnuts | 250-500mg |
2. Diet plan for different stages of menstruation
According to changes in the menstrual cycle, dietary priorities should also be adjusted:
| menstrual phase | physical characteristics | dietary advice | Recipe examples |
|---|---|---|---|
| Menstrual period (1-3 days) | Losing a lot of blood and getting tired easily | High-speed rail + warming food | Red dates and wolfberry porridge + spinach and pork liver soup |
| Mid-menstrual period (4-7 days) | Hormone fluctuations | Rich in vitamins + protein | Salmon Salad + Pumpkin Millet Porridge |
| Late menstruation | physical recovery period | Ingredients for nourishing yin and nourishing blood | Black bean soy milk + longan lotus seed soup |
3. 5 menstrual super foods that are hotly discussed on the Internet
According to the popularity of discussions on social platforms, the following foods have attracted much attention recently:
| food name | Efficacy | How to eat | Things to note |
|---|---|---|---|
| ginger jujube tea | Warm the palace, dispel cold, and relieve dysmenorrhea | Start drinking 3 days before menstruation | Reduce dosage for those with yin deficiency and excessive fire |
| dark chocolate | Boost serotonin and improve mood | 30-50g daily | Choose cocoa content ≥70% |
| durian | Promotes blood circulation, dispels cold, and replenishes energy | 100g per day during menstruation | High sugar content needs to be controlled |
| rose tea | Soothe the liver and relieve depression, regulate endocrine | Drink before and after menstruation | Use with caution if you have heavy menstrual flow |
| chia seeds | Supplement Omega-3 to relieve inflammation | Add to yogurt or salad | No more than 15g per day |
4. Diet minefields to avoid
Dietary taboos during menstruation are equally important. The following are summarized precautions based on doctor’s recommendations:
| food category | adverse effects | alternative |
|---|---|---|
| Raw and cold food | Aggravating uterine cold and dysmenorrhea | Choose warm cooking method |
| High salt food | Cause swelling and pain | Use vanilla spices instead of salt |
| caffeine drinks | Increase anxiety and insomnia | Drink chamomile tea instead |
| Alcohol | Affect coagulation function | Drink brown sugar ginger tea instead |
5. Menstrual period diet Q&A (answers to hot questions)
In response to recent frequently asked questions on the Internet, we have compiled professional answers:
Q: Can I eat ice cream during menstruation?
A: Not recommended. Low temperature stimulation may cause vasoconstriction and aggravate dysmenorrhea. If you really want to eat, you can choose to eat a small amount when your period is light, and drink warm water immediately to warm your stomach.
Q: Is drinking brown sugar water really effective?
A: High-quality brown sugar contains iron, calcium and other minerals. Drinking it warm can indeed relieve discomfort. However, it is recommended for people with diabetes or obesity to control the dosage, and it can be combined with ginger slices and red dates to enhance the effect.
Q: What should I eat to lose weight during menstruation?
A: Basic nutritional intake should be ensured. A high-protein and low-GI diet is recommended: eggs + oats for breakfast, steamed fish + multigrain rice for lunch, tofu and vegetable soup for dinner, and nuts and low-sugar fruits as a snack.
Conclusion:
Menstrual period dietary conditioning needs vary from person to person, and it is recommended to choose a suitable plan based on your own physical characteristics. If severe dysmenorrhea or abnormal symptoms occur, you should seek medical examination in time. Remember, taking good care of your body is the foundation of beauty!
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