1, what do you eat to lose weight during menstruation?
1. Yam
Yam has the function of regulating human hormones and endocrine, nourishing yin and tonifying kidney, and has a good warming effect on the smooth arrival of menstruation.
Recommended recipe: Coix seed yam porridge
Ingredients: yam, coix seed, red dates, medlar and rice.
Practice: Soak yam in salt water, soak coix seed in warm water for half an hour, wash rice and add water to boil, add soaked coix seed and continue to cook for 15 minutes, finally add yam, jujube and medlar, stir evenly and continue to cook for 15 minutes until yam is completely soft.
2. celery
Celery is rich in dietary fiber, which can clean the stomach and help defecation, because some girls will be constipated when the physiological period comes. At this time, you can try to eat this fresh celery lily, so that the lower abdomen will not swell due to constipation.
Recommended recipe: walnuts mixed with celery
Ingredients: celery, walnut kernel, refined salt and sesame oil.
Practice: remove impurities from celery, cut it into shreds, blanch it in boiling water for 2 minutes, then take it out, rinse it with cold water, drain it, put it in a plate, and add refined salt and sesame oil; Soak walnut kernel in hot water, peel off its thin skin, blanch it in boiling water for 5 minutes, take it out, put it on celery and mix well when eating.
3. papaya
Papaya contains a lot of vitamin C, malic acid and some nutrients. It contains 50 times as much vitamin C as apples, so eating papaya during menstruation not only supplements the nutrition needed by the human body, but also can lose weight well.
Recommended recipe: papaya milk
Ingredients: milk, papaya, dried longan and red dates.
Practice: put water in the pot, then add a proper amount of dried longan and red dates, peel papaya and cut it into small pieces, and cook it in the pot; After the water is boiled, add two spoonfuls of brown sugar, cook until papaya is soft and rotten, add a proper amount of pure milk, and boil again.
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.