What are the best dishes to eat during menstruation: a scientific dietary guide recommended by nutrition experts
The menstrual period is an important stage in a woman’s menstrual cycle. A reasonable diet can help relieve uncomfortable symptoms and replenish lost nutrients. This article will combine the popular health topics on the Internet in the past 10 days to recommend the most suitable vegetables and scientific combination plans for you during menstruation.
1. Essential nutrients and corresponding vegetables during menstruation
| Nutrients | function | Recommended vegetables | Content per 100g |
|---|---|---|---|
| iron | Replenishing blood and forming blood | spinach, beetroot | 2.7-3.6mg |
| magnesium | Relieve menstrual cramps | pumpkin, kale | 30-50mg |
| Vitamin K | coagulation function | broccoli, mustard greens | 100-200μg |
| dietary fiber | Improve constipation | Celery, asparagus | 2-3g |
| Vitamin B6 | Regulate emotions | Colorful peppers, potatoes | 0.2-0.3mg |
2. Dietary recommendations for different stages of menstruation
1.3 days before menstruation (heavy bleeding): It is recommended to eat more dark green leafy vegetables, such as spinach and rape, with animal liver to supplement iron. It is recommended to stir-fry with a small amount of sesame oil when cooking to promote the absorption of fat-soluble vitamins.
2.Menstrual period 4-7 days (recovery period): Add root vegetables such as carrots and yams, and combine them with tomatoes and colorful peppers rich in vitamin C to increase the absorption rate of iron. Recommended stewing method to reduce the stimulation of raw and cold food.
3. Top 5 popular menstrual diet topics on the Internet
| Ranking | topic | Discussion popularity | Related vegetables |
|---|---|---|---|
| 1 | "Can I eat cold vegetables during menstruation?" | 12 million | cucumber, bitter melon |
| 2 | "Menstrual pain relief recipe" | 9.8 million | ginger, pumpkin |
| 3 | "Menstrual weight loss diet" | 8.5 million | broccoli, asparagus |
| 4 | "Menstrual skin care diet" | 7.2 million | tomatoes, carrots |
| 5 | "Elimination of menstrual edema" | 6.8 million | Celery, winter melon |
4. Experts recommend three meals during menstruation
Breakfast:Spinach and egg custard (50g spinach) + red dates and millet porridge + 100g steamed pumpkin
Lunch:Stir-fried yam with black fungus (100g each) + tomato beef soup + multigrain rice
Dinner:200g stir-fried kale + carrot braised pork ribs + 1 purple sweet potato
Extra meals:20g nuts + 100g boiled beetroot
5. Reminder of dietary taboos during menstruation
1. Avoid excessive consumption of cold vegetables such as bitter melon and water spinach, which may aggravate the symptoms of uterine cold.
2. Eat pickled vegetables with caution, high sodium may aggravate edema
3. Caffeine drinks will affect iron absorption. It is recommended to use red dates and wolfberry tea instead.
6. Special physical conditioning plan
| Constitution type | Features | Recommended vegetables | Taboo vegetables |
|---|---|---|---|
| Blood deficiency type | Pale and dizzy | Red amaranth, beetroot | Bitter Melon |
| Qi stagnation type | Breast swelling and pain, irritability | Celery, chrysanthemum | Chives |
| Yang deficiency type | Afraid of cold, dysmenorrhea | ginger, pumpkin | cucumber |
Scientifically matching menstrual diet can not only relieve uncomfortable symptoms, but also supplement the body with the nutrients it needs. It is recommended to adjust the diet plan according to your own situation. If the symptoms are serious, you should seek medical treatment in time. Maintaining a balanced diet, moderate exercise, and regular work and rest are the core elements of menstrual health management.
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