What foods can girls eat during menstruation? Scientific diet relieves discomfort
Menstruation is an important stage in a woman’s menstrual cycle. A reasonable diet can not only relieve uncomfortable symptoms, but also help maintain nutritional balance. The following are the menstrual dietary recommendations that have been hotly discussed on the Internet in the past 10 days. They are organized into structured data based on nutritional perspectives for reference.
1. Recommended foods and their effects during menstruation
| food category | Recommended food | Main functions |
|---|---|---|
| iron supplement foods | Red meat (beef, lamb), animal liver, spinach | Prevent anemia and replenish lost iron |
| Warm food | Red dates, longan, ginger, brown sugar | Promote blood circulation and relieve menstrual cramps |
| Foods rich in Omega-3 | salmon, flax seeds, walnuts | Anti-inflammatory and analgesic, reducing menstrual discomfort |
| High calcium foods | Milk, yogurt, tofu, sesame seeds | Stabilize mood and relieve muscle spasms |
| Vitamin B foods | Whole grains, bananas, eggs | Regulate hormone balance and improve mood swings |
2. Foods to avoid during menstruation
| food category | Not recommended food | potential impact |
|---|---|---|
| Raw and cold food | Ice cream, cold drinks, sashimi | Aggravate uterine cold and cause dysmenorrhea |
| High salt food | Preserved foods, processed meats | Cause edema and increase abdominal distension |
| irritating food | Chili pepper, coffee, alcohol | Increase pelvic congestion and prolong discomfort |
| High sugar foods | Cakes, milk tea, desserts | Blood sugar fluctuates and mood becomes more unstable |
3. Diet recommendations during menstruation
1.breakfast: Red dates and millet porridge (warming the stomach and nourishing blood) + boiled eggs (high-quality protein) + walnuts (supplementing unsaturated fatty acids).
2.lunch: Tomato stewed beef (iron supplement) + stir-fried spinach (vitamin K) + multigrain rice (stabilizes blood sugar).
3.dinner: Ginger and crucian carp soup (repelling cold) + steamed pumpkin (dietary fiber) + yogurt (aids digestion).
4.Extra meal: Longan tea (relieves fatigue) or dark chocolate (magnesium improves mood).
4. Misunderstandings about menstrual diet that are hotly discussed on the Internet
1.The Almighty Theory of Brown Sugar Water: Although brown sugar can provide calories, excessive intake may cause blood sugar problems. It is recommended to pair it with ginger or red dates to be more effective.
2.Totally avoid fruits: Warm fruits such as apples and cherries at room temperature can supplement vitamins and do not need to be avoided completely.
3.Reliance on painkillers and neglect of diet: Long-term dependence on drugs may mask underlying problems, and dietary conditioning is more sustainable.
5. Special reminder from nutritionists
Diet during menstruation needs to be adjusted individually. For example, those with severe dysmenorrhea can increase their intake of ginger tea, while those with heavy menstruation need to avoid blood-activating foods (such as angelica). If you have special health conditions, it is recommended to consult a professional doctor.
Through scientific diet matching, women can better take care of their health and reduce discomfort during menstruation. Remember, balanced nutrition and gentle conditioning are key!
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