What to eat after menstruation? Nutritional combination to aid recovery
After a woman's menstrual period, her body is in a recovery stage. At this time, she needs to replenish the lost nutrients through a reasonable diet, especially iron, protein and vitamins. The following are scientific dietary suggestions compiled based on hot health topics on the Internet in the past 10 days to help women better regulate their bodies.
1. Nutrients that need to be supplemented after menstruation
| Nutrients | function | Recommended daily intake |
|---|---|---|
| Iron | Replenish blood and hematopoiesis, relieve fatigue | 18mg (adult women) |
| protein | Repair tissue and enhance immunity | 55-65g |
| Vitamin C | Promote iron absorption, antioxidant | 100mg |
| magnesium | Relieve muscle soreness and stabilize mood | 320mg |
2. Recommended dishes and their effects
| Dishes name | main ingredients | Efficacy |
|---|---|---|
| Spinach and Pork Liver Soup | Spinach, pork liver, wolfberry | Supplement iron and blood, improve pale complexion |
| Red dates, longan and millet porridge | Red dates, longan, millet | Reinforcing Qi, calming the nerves, and regulating the spleen and stomach |
| Fried egg with fungus | Black fungus, eggs, carrots | Supplement protein and vitamin A |
| Tomato beef stew | tomatoes, beef, potatoes | High-quality protein + vitamin C combination |
3. The most popular dietary therapy combination plans on the Internet
According to recent hot discussions on social platforms, the following three matching methods are widely recommended:
1.Breakfast combo: Red bean and barley porridge (removing dampness) + boiled eggs (protein) + cold black fungus (iron supplement)
2.Lunch combo: Multigrain rice (B vitamins) + steamed fish (high-quality protein) + garlic spinach (iron supplement)
3.dinner set: Pumpkin millet porridge (nourishes the stomach) + fried dried celery (calcium supplement) + kiwi fruit (vitamin C)
4. Dietary Precautions
| Things to note | Specific instructions |
|---|---|
| Timing of iron supplementation | It is recommended to take iron supplements 1 hour after meals and avoid taking them with calcium. |
| cooking method | Use steaming, boiling, and stewing more often, and less frying. |
| Drink selection | Avoid strong tea and coffee and drink rose tea instead |
| Nutritionally balanced | Each meal is guaranteed to have staple food + protein + vegetables |
5. Examples of recommended recipes for 7 days
| Date | breakfast | lunch | dinner |
|---|---|---|---|
| Day 1 | Sesame paste + whole wheat bread + orange | Brown rice + steamed seabass + garlic rapeseed | Yam pork ribs soup + cold kelp shreds |
| Day 2 | Oat milk + boiled eggs + apples | Soba noodles + tomato beef + broccoli | Seaweed egg drop soup + fried kale |
| ... | ... | ... | ... |
Warm reminder:Dietary conditioning after menstruation needs to last 3-7 days, and it can be extended to 10 days for those with weak constitution. For those with special physiques or gynecological diseases, it is recommended to consult a professional physician to develop a personalized plan. The "light fasting and weight loss method" that has been hotly discussed on social platforms recently is not suitable for the recovery period after menstruation. Adequate nutritional intake should be ensured.
Scientifically combining these nutritious dishes can help women quickly recover their physical strength after menstruation, improve their lack of Qi and blood, and prepare for the next menstrual cycle.
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