1, relieve the discomfort of food
1. orange
In addition to the orange, Yogurt is also a good helper to alleviate the premenstrual syndrome. It is rich in calcium and vitamin D. Calcium reduces anxiety and vitamin D promotes serotonin production, which in turn stabilizes mood.
2. Whole wheat bread
Give up white bread and go for whole wheat! The magnesium in whole-wheat bread can relieve muscle tension, and vitamins B and E can help fight fatigue and depression. Plus, whole-wheat bread goes great with almond butter.
3. Almond jam
When you're hungry in the afternoon, spread a thick layer of almond jam on a pear for a snack! Almond butter is a convenient way to get plenty of protein and fiber during your period, while also keeping your blood sugar constant.
4. Coffee
While coffee is a popular pick-me-up for many people, whether or not they're menstruating, it's easier to feel drowsy and weak during your period, and a small amount of coffee can help bring you energy and relieve menstrual cramps at the same time.
5. Tea
If you don't like coffee, chrysanthemum tea is another good choice, as it can reduce cramps, anxiety and irritability. As for the nausea and regurgitation you sometimes feel, try ginger tea!
6. Bananas
Water retention is one of the most common problems associated with menstruation. Bananas are rich in vitamin B6, magnesium and potassium, so they can slow down the problem of water retention and also improve the discomfort of flatulence.
7. Chocolate
Chocolate will be listed as one of the ideal food during menstruation, never because of menstruation, eat chocolate and not worry about fat myth, but, menstruation is already very uncomfortable, so eat to your heart's content! What's more, research points to chocolate's ability to stimulate the brain to make serotonin, which relaxes people and puts them in a better mood.
8. Durian
Durian is hot, it can activate blood circulation and dissipate cold, relieve menstrual cramps, especially suitable for women suffering from menstrual cramps: it also improves the symptoms of abdominal cold, it can promote the rise of body temperature, it is the ideal tonic for people with a cold constitution: in addition, the shell of the durian and pig bones together with the soup is also a traditional folk therapeutic recipes.
9. Apple
1 apple contains flavonoids about 30 mg or more, a study suggests that bioflavonoids, can regulate blood lipids, reduce blood viscosity, improve serum lipids; dilate blood vessels, relieve spasms; apples contain sugar and lithium, bromine zinc, magnesium, and other elements, is an effective sedative sleeping pill. Red wine stewed apples to activate the blood, also has a curative effect on women's physiological period of stomach pain.
10. brown sugar
The Chinese medicine believes that brown sugar has the benefit of qi and blood, spleen and stomach warming, wind dispersal of cold, blood circulation effect, on the female menstruation smooth help, can make the body warm, increase energy, vitality of qi and blood, accelerate blood circulation, menstruation will be discharged more smoothly. After menstruation, if you feel poor spirit, bad color, you can drink a cup of brown sugar water with a concentration of about 20% before lunch every day. Discomfort symptoms are more serious can be added before dinner drink a cup, last a week can be effectively improved. So I recommend usually irregular menstruation, menstrual pain can usually drink more brown sugar water, can slow down menstrual pain.
11. Peach kernel
Peach kernel to promote blood circulation, remove blood stasis, laxative. Used for menstrual closure, relieve dysmenorrhea, obstruction in the abdomen, injury, intestinal dryness and constipation. Peach kernel is sweet and flat in nature, bitter in taste, entering the lung, liver and large intestine meridians; it has the effect of breaking blood stasis, moistening dryness and lubricating the intestines; it is used for treating menstrual closure, dysmenorrhea, obstruction in the abdomen and lumps, bruxism, intestinal dryness and constipation.
12. Jujubes
Jujubes are warm and sweet in nature, and have the effect of tonifying the spleen and stomach, harmonizing medicinal properties, and nourishing the blood and tranquilizing the mind. Red dates are useful for women with menstrual cramps because they can improve coldness, pallor and cold hands and feet.
2, physiological period dietary precautions
1. Do not deliberately eat sweets. Such as drinks, cakes, brown sugar, candy. Prevent blood sugar instability and avoid aggravating the various discomforts of MC.
2. Eat more high-fiber foods. Sparse vegetables and fruits whole grains whole wheat bread brown rice oats and other foods contain more fiber, which can promote the discharge of the kinetic hormone, increase the level of magnesium in the blood, have to adjust the menstruation and calm the nerves.
3. Eat some walnuts, cashews, dried beans and other foods rich in vitamin B complex between meals.
4. Take enough protein. Eat more meat, eggs, tofu, soybeans and other high-protein foods for lunch and dinner to replenish the nutrients and minerals that flow during menstruation. The food is available at regular intervals and in quantitative quantities.
5. It can avoid blood sugar rising and falling at once, and reduce discomfort such as rapid heartbeat, dizziness, fatigue and emotional instability.
6. Avoid caffeinated beverages. Coffee, tea and other beverages will increase anxiety and restlessness; you can drink barley tea and peppermint tea instead.
Motherwort is bitter in flavor and slightly cold in nature, and has the effect of invigorating the blood and smoothing the flow of qi, which can improve menstrual disorders; avoid caffeinated beverages. Avoid foods that are too hot or too cold with too much temperature change. High protein food to replenish the nutrients and minerals flowing during menstruation. Increase the level of magnesium in the blood, which has the effect of adjusting menstruation and calming the nerves.
7. Avoid foods that are too hot or too icy with too much temperature change.
8. Women who are about to face menopause should consume more calcium-rich foods such as milk and dried small fish.
9. Women with major blood loss should consume more spinach, jujubes, red cabbage (red soup), raisins and other high-fiber foods to replenish blood.
Warm reminder: the diet of women during physiological period should be warm, not cold; should be light, not spicy. And to eat more high-fiber food, do not overdose on sweets, avoid drinking strong tea.
3, menstruation to eat what fruit is good
1, relieve menstrual cramps effect of fruit: dates, apples, grapes, duck pear, tomatoes, peaches, cherries.
Dysmenorrhea occurs during menstruation and before and after menstruation, pain in the abdomen or lower back, and even pain in the lumbar sacral. Every with the menstrual cycle, serious cases can be accompanied by nausea and vomiting, cold sweat, cold hands and feet, and even fainting, to the work and life. Dates, apples and other fruits are rich in vitamin C, easy to be absorbed directly by the body of glucose and rich in minerals such as calcium, potassium, phosphorus, iron, etc., women consume the above fruits during menstruation, it can effectively synthesize and secrete a pain-relieving substances to appropriately alleviate the symptoms of menstrual cramps in women.
2, regulating the menstrual period in advance or push back to improve the endocrine disorders of the fruit: longan, lotus seeds, walnuts, red dates.
Menstrual disorders are mainly reflected in the changes of the menstrual period and menstrual volume, which is the most common menstrual response to female diseases. It is not difficult to see what fruits are good for such women to eat during menstruation, the above fruits are partly herbal raw materials, rich in carotene, vitamin E, etc., which have been used for women's menstrual disorders since ancient times. There is a strong tranquilizer, help sleep effect, on neurasthenia, menstrual irritability and other symptoms have a significant role.
3, blood tonic effect of fruit: red dates, lychee, cherries, grapes, walnuts, sugar cane.
Jujube, lychee and other fruits are rich in iron, a variety of vitamins and amino acids. Is the manufacture of hemoglobin basic trace elements, and easy to be digested and absorbed by the human body, often eat, can change to relieve the menstrual blood too much and lead to flat anemia, body weakness.
4, maintenance of skin care fruits: strawberries, apples.
Women are most vulnerable to aging during menstruation, preventing skin aging is essential. Want to maintain skin care women menstruation to eat what fruit? Strawberries, small tomatoes and other rich in vitamin C, E, folic acid and trace elements and other nutrients. The amino acids contained can help the body to manufacture hormones, inhibit capillary contraction, slow down the aging, kiwi and other fruits rich in antioxidants Vi can be in the menstrual period to nourish the skin.