What should I eat for dinner when I’m on my period? 10 days of hot topics and scientific advice
Recently, the topic of diet during menstruation has sparked widespread discussion on social media. According to the hot spot data analysis of the entire network in the past 10 days, searches for women’s health content increased by 35%, with keywords related to “menstrual diet” ranking in the top five. The following are recommendations compiled from scientific research and popular discussions:
1. Diet principles for dinner during menstruation
1. Supplement iron: iron loss increases during menstruation
2. Choose warm foods: avoid cold and raw foods
3. Appropriate amount of high-quality protein: helps tissue repair
4. Control salt intake: reduce edema symptoms
| Popular ingredients | Discuss the popularity index | Main functions |
|---|---|---|
| red dates | 92 | Nourish blood and replenish qi |
| ginger | 88 | Warm up the palace |
| Beef | 85 | Iron supplement high quality protein |
| Red beans | 79 | Diuresis and swelling |
| spinach | 76 | Rich in folic acid and iron |
2. Recommended dinner pairing plan
| Package type | Specific matching | Nutritional Highlights |
|---|---|---|
| Warm Palace Package | Ginger, date, wolfberry chicken soup + brown rice + stir-fried spinach | Protein 23g/Iron 8mg |
| Blood replenishing package | Tomato stewed beef brisket + black fungus scrambled eggs + purple rice porridge | Iron 12mg/Zinc 5mg |
| Enjoy the package | Salmon Salad + Pumpkin Millet Porridge + Steamed Yam | Omega-3 2.1g |
3. Common misunderstandings about diet during menstruation
1.Misunderstanding:Eat a lot of sweets during menstruation
Facts:Excessive sugar will aggravate the inflammatory response. It is recommended to control it within 25g/day.
2.Misunderstanding:Can't eat raw or cold food at all
Facts:Different physiques require individualized adjustments. Some people can eat fruits at room temperature in moderation.
4. Expert advice
The latest guidelines from the Chinese Nutrition Society state that menstruating women should supplement 18 mg of iron daily (1.5 times the normal amount), and it is recommended that dinner intake of nutrients account for 35%-40% of total calories. Among the popular recipes,Red dates and angelica pork ribs soupandblack sesame pasteThey have become the two menstrual dinner items with the highest number of likes on Xiaohongshu recently.
5. Things to note
• Avoid alcohol and caffeinated drinks
• Eat smaller meals more often if you have bloating
• People with severe menstrual cramps can try magnesium-containing foods (such as bananas, nuts)
• Maintain 1500-2000ml warm water intake every day
According to Weibo's health topic list, content related to "Menstrual Diet" has been read the highest number of times in a single day, reaching 38 million times.Warming recipesandQuick menstrual mealBecome the two major subdivisions that attract the most attention. It is recommended to choose a suitable dinner plan based on your own symptoms. If you have severe discomfort, you still need to seek medical treatment in time.
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