What to snack on during your period: A guide to healthy choices and nutrition
Menstruation is an important stage in a woman’s menstrual cycle, and her body’s nutritional needs will change. Choosing the right snacks can not only relieve discomfort but also provide energy and nutrition. The following are recommendations and scientific advice on menstrual snacks that have been hot topics on the Internet in the past 10 days.
1. Principles for choosing snacks during menstruation
1.Supplement iron and protein: Blood loss is easy during menstruation, so you need to eat more iron-containing foods, such as nuts and dark chocolate. 2.Relieve fatigue: Choose foods rich in magnesium (such as bananas, oats) to help relax muscles. 3.Avoid raw and cold stimulation: Reduce ice cream and spicy snacks to prevent aggravation of dysmenorrhea. 4.Low sugar and high fiber: Give priority to naturally sweet ingredients, such as red dates and figs.
2. List of popular recommended snacks
| Snack type | Reasons for recommendation | represents food |
|---|---|---|
| Nuts | Rich in healthy fats, magnesium and iron to relieve anxiety | Walnuts, almonds, cashews |
| dark chocolate | Antioxidant, increases serotonin and improves mood | Dark chocolate with more than 70% cocoa content |
| Dried fruits | Natural sugar for energy, iron and fiber | Red dates, dried longans, dried figs |
| yogurt | Probiotics regulate the intestines and calcium soothes the muscles | Greek yogurt, sugar-free yogurt |
| Whole wheat crackers | Low GI, stabilize blood sugar and reduce mood swings | Oatmeal cookies, quinoa crisps |
3. Snacks to avoid
1.High salt snacks: Such as potato chips and spicy strips, which can easily cause edema. 2.caffeinated drinks: Coffee and strong tea may aggravate dysmenorrhea. 3.Refined sugar desserts: Cakes and candies can cause blood sugar to rise and fall suddenly.
4. Recipes tested and praised by netizens
1.Red dates, walnuts and oatmeal balls: Mix red date puree + chopped walnuts + oatmeal into balls and eat in the refrigerator. 2.Black sesame soy milk pudding: After heating the soy milk, add black sesame powder and gelatine, then sprinkle with almond slices after solidification. 3.Warm palace ginger syrup: Boil ginger slices + brown sugar + wolfberry and serve with whole wheat bread.
5. Science Tips
· It is recommended that the daily intake of nuts should be controlled withinWithin 30g, avoid excess fat. · Dark chocolate daily20-30gIt is advisable, as overdose may cause insomnia. · Can be increased 3 days before menstruationWarm food(such as longan, durian) ratio.
Summary: Menstrual snacks should be based on warming and nutritional balance, combined with personal taste and physical selection. A reasonable combination can not only satisfy the appetite, but also help the body to survive special periods smoothly.
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