In addition, women can eat more non-staple food during menstruation, such as bananas. Bananas are rich in vitamin B6 and have excellent sedative effect. Many women are prone to anxiety during menstruation. It can be improved by eating bananas, and it is also good for women's sleep.
In addition, women should pay attention to eat more vegetables, such as pumpkin, cauliflower, carrot, spinach and so on. These vegetables are not only rich in vitamin E, but also rich in zinc, which can supplement the nutrients needed by the body, reduce the secretion of skin oil and reduce the chance of menstrual infection in women.
Finally, when women are menstruating, they can eat more soy products and supplement plant protein and dietary fiber. But also can reduce women's hunger and help them lose weight.
Precautions for menstrual diet are:
1, eat more foods that promote blood circulation.
Eat more green onions, fungus, peanuts, walnuts, dates, longan, roses and so on during menstruation. If you accidentally eat cold food or can't help eating ice during menstruation, you can drink more brown sugar and cook ginger to balance blood circulation and promote blood flow.
2. Eat more foods rich in calcium.
Studies have found that women's intake of large amounts of calcium and vitamin D can help reduce the risk of PMS. Women should take1200mg of calcium and 700 international units of vitamin D every day. You should eat more low-fat milk, cheese, yogurt, fortified orange juice and soy milk, salmon and vitamin D fortified milk, and get more sunshine.
3. Don't miss breakfast
In order to avoid feeling particularly hungry, three meals a day should be on time, especially don't miss breakfast. If you feel depressed during premenstrual period, then missing any meal will inevitably lead to large fluctuations in blood sugar and aggravate premenstrual syndrome.
4. Eat more fiber and lean protein.
Eat more whole grains such as brown rice, oats and barley bread, and eat more lean protein and various fruits and vegetables. Fiber helps the body eliminate excess estrogen. Eating more vegetables, beans, whole wheat, buckwheat and barley (not only rich in fiber, but also rich in magnesium) can get more vitamin B 1 and B2, which is very important to prevent PMS.
5. Eat less sugar
Sweets can lead to estrogen and progesterone disorders, and then reduce the level of serotonin in the brain, leading to emotional instability, more anxiety, and induce PMS. Experts suggest eating less or no sweets, drinking more water and eating some fresh fruits.