1, what is suitable for weight loss during menstruation?
(1) Cucumber and pig bone soup
Ingredients: 1 catty of cucumber (preferably old cucumber), 2 ounces of coix seed, 1 catty of pork bone and 5 candied dates.
Exercise:
1 First, wash the pig bones, cut them into blocks with a knife and put them in a bowl for later use;
2. All other materials are washed, quickly peeled off and cut into blocks with a knife;
3. Boil the water, put in all the prepared materials, and cook on high fire for 10 minutes, then on low fire for 2 hours, and add appropriate amount of salt according to personal taste.
(2) White radish and wolfberry ribs soup
Ingredients: 500g radish, 500g ribs, Lycium barbarum 15g, 5g salt, ginger slices 10g, 2g pepper and proper amount of water.
Exercise:
1. Add ginger slices to the ribs and boil them in cold water; Then take out the ribs for later use; This process can effectively remove the bloody smell of ribs;
2. Add enough water to the ribs at a time, add the chopped white radish pieces, and cook them on high fire until they roll; Turn to low heat and continue stewing for 40 minutes;
3. When the ribs are soft and rotten, add medlar and cook for 5 minutes; Finally, add salt and pepper to taste and serve.
(3) Porphyra and carrot soup
Ingredients: five yuan of laver, four ounces of celery, one carrot and one catty of ribs.
Exercise:
1. Wash the ribs first and cut them into blocks with a knife for later use;
2. Wash other materials, cut celery into sections, and dice carrots;
3. Boil the water, put in all the prepared materials, and cook on high fire for 10 minutes, then on low fire for 2 hours, and add appropriate amount of salt according to personal taste.
2, menstrual diet instructions
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.
Step 6 consider supplements
Experts suggest taking multivitamins, 100 mg of vitamin B6 and 600 mg of calcium, and eating at least one food rich in calcium and 400 mg of magnesium oxide every day.
7. Eat less animal fat
Studies have found that maintaining a healthy weight can help prevent PMS. A healthy weight is inseparable from good living habits such as diet control. Experts suggest eating less animal fat that can increase estrogen to alleviate the pain of PMS. Other habits include: optimism, stress relief, relaxation, regular exercise, deep breathing, yoga and so on.
8. Don't eat irritating food.
Try not to eat spicy, fried and other irritating foods, because this will affect the normal arrival of menstruation. In addition, cold drinks such as ice water are not suitable for drinking.