What to eat for breakfast during menstruation
During menstruation, a woman's body needs more nutrients and energy to relieve uncomfortable symptoms. Choosing the right breakfast food can not only supplement nutrition, but also help relieve problems such as dysmenorrhea and fatigue. The following are the menstrual breakfast recommendations and related hot topics that have been hotly discussed on the Internet in the past 10 days.
1. Nutritional needs of breakfast during menstruation
During menstruation, women lose a lot of nutrients such as iron, magnesium, and vitamin B, so breakfast should focus on supplementing these nutrients. The following is a table of nutritional requirements for breakfast during menstruation:
| Nutrients | function | Recommended food |
|---|---|---|
| iron | Replenish blood and relieve anemia | Dates, spinach, red meat |
| magnesium | Relieve menstrual cramps and mood swings | Nuts, oats, bananas |
| Vitamin B | Relieve fatigue and stabilize mood | Whole wheat bread, eggs, milk |
| Omega-3 fatty acids | Anti-inflammatory, relieves menstrual cramps | Deep-sea fish, flax seeds, walnuts |
2. Menstruation breakfast recommendation that is hotly discussed across the internet
According to popular discussions on social media and health platforms in the past 10 days, the following breakfast combinations are highly recommended:
| Breakfast combo | Efficacy | Popular index |
|---|---|---|
| Red Date Oatmeal Porridge + Boiled Egg | Supplement iron, blood and provide energy | ★★★★★ |
| Banana milk + whole wheat bread | Relieve menstrual cramps and stabilize mood | ★★★★☆ |
| Spinach egg pancake + millet porridge | Iron and magnesium supplements, easy to digest | ★★★★☆ |
| Salmon salad + nut yogurt | Anti-inflammatory, Omega-3 supplement | ★★★☆☆ |
3. Precautions for menstrual breakfast
1.Avoid raw and cold food: During menstruation, the intake of cold drinks and raw and cold fruits should be reduced to avoid aggravating dysmenorrhea.
2.Drink less coffee and strong tea: Caffeine may aggravate anxiety and menstrual discomfort. It is recommended to use warm brown sugar ginger tea instead.
3.Appropriate amount of protein supplement: Protein helps repair body tissues, but excess may increase digestive burden.
4.Diet rules: Even if you have a poor appetite, you should eat breakfast regularly to avoid dizziness and fatigue caused by hypoglycemia.
4. Menstrual breakfast recipes recommended by netizens
The following are the menstrual breakfast recipes with the highest number of likes on social platforms in the past 10 days:
| Recipe name | Ingredients | Preparation method |
|---|---|---|
| Nuangong red date porridge | Red dates, red beans, glutinous rice, brown sugar | Cook all ingredients until soft and add brown sugar to taste |
| Banana Walnut Smoothie | Bananas, walnuts, milk, honey | Crush the ingredients in a blender and add honey to taste |
| Hot milk with ginger juice | milk, ginger, brown sugar | Squeeze ginger juice, mix with hot milk and add brown sugar |
5. Summary
Breakfast during menstruation should be warm, easy to digest, and nutritious, focusing on supplementing nutrients such as iron, magnesium, and vitamin B. Foods such as red dates, oats, eggs, and bananas are popular choices. At the same time, raw, cold, and spicy foods need to be avoided. Choosing a suitable breakfast combination according to your personal physique can help relieve menstrual discomfort and keep you energetic throughout the day.
The above content combines the popular discussions and suggestions on menstrual breakfast in the past 10 days on the Internet, hoping to provide practical reference for women's menstrual diet.
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