Why do girls feel particularly tired when they have menstrual cramps? Fatigue and drowsiness lead to decreased vitality and ineffective work. These are common symptoms during the menstrual period. The reasons are due to the excessive menstrual blood during menstruation and the imbalance of the hormone estrogen, which makes people sleepy. In this regard, nutritionist Zheng Xinyi suggested that female friends should pay more attention to the supplementation of the four major nutrients during the menstrual period, and share personal vitality dishes as a reference.
Why are menstrual periods particularly tiring?
Nutritionist Zheng Xinyi said that there are two main reasons why girls are particularly tired during their menstrual period: one is excessive menstrual blood. Generally, blood loss of 20 to 80c.c. can be considered normal, but if it exceeds 80c.c. It means excessive menstrual blood, and the human body tends to show fatigue because of the lack of red blood cells to carry oxygen.
The other is related to premenstrual syndrome. When the female hormones estrogen and progesterone in the body are out of balance and affect the mood, it is easy to appear depressed or irritable. Depending on the individual’s physique, there may be weight gain, edema, lower abdominal pain, and changes in appetite and hypersecretion of gastric acid.
Physiological period needs to supplement 4 major nutrients
As a member of the new era of female power, how does Zheng Xinyi, a nutritionist who is full of work on weekdays, maintain abundant vitality during menstrual periods? The secret lies in the following 4 nutrients:
Moderate consumption of fruits with high vitamin C content following meals, such as guava, strawberry, kiwi, etc., can effectively promote iron absorption.
1. Protein:The main functional molecule of red blood cells is heme, which accounts for 90% of red blood cells. Heme is a protein molecule containing blood matrix. Therefore, supplementing high-protein foods can help red blood cells to produce red blood cells, increase red blood cells to carry oxygen, and improve fatigue.
2. Iron quality:Iron is the main substance to maintain the hemoglobin value. You can choose high-iron foods such as beef, pork, red cabbage, red beans and other foods on weekdays. In addition, moderately eating fruits with high vitamin C content following meals, such as guava, strawberry, kiwi, etc., can effectively promote iron absorption.
3. Vitamin B group:B group plays an important role in nerve transmission, and among them, vitamin B6 is most related to premenstrual syndrome. Sufficient B6 can reduce the depression and emotional instability of PMS, including animal protein, dark green vegetables, bananas and whole grains, which are rich in vitamin B6. Since most people are now “out-of-home eaters”, the intake of dietary fiber is generally not up to standard. Therefore, it is recommended that the staple food of one of the three meals can be replaced by brown rice, five-grain rice, and oats. In addition to increasing the intake of group B, there are also Helps meet the body’s need for dietary fiber.
4. Omega-3 fatty acids:Omega-3 unsaturated fatty acids have the effect of stabilizing mood, and it has been clinically proven to help improve the antidepressant effect. Common foods rich in omega-3 unsaturated fatty acids include: chia seeds, flaxseeds, walnuts, and deep-sea fish such as salmon, tuna, and cod. Among them, fish oil has been found to inhibit inflammation and delay symptoms of PMS such as menstrual pain and headache.
Nutritionist recommends energy dishes
Material:Curry powder, sirloin, potato, carrot, apple, onion, broccoli, salt.
practice:
1. Cut the beef into pieces, marinate with appropriate amount of curry powder and salt for preparation.
2. Wash the potatoes, carrots, and onions, cut them into cubes, and fry them in an oil pan until fragrant.
3. Put the marinated beef cubes and diced apples into the pot, and stew with other ingredients. After all the ingredients are cooked, add the appropriate amount of curry powder to taste.
4. Cut the cauliflower into proper size, boil it and serve it as a plate for curry beef.
【Health Reminder】:
Nutritionist Zheng Xinyi reminds that to maintain good vitality during menstrual period, in addition to moderately supplementing vitality food, don’t forget to control salt intake to avoid edema caused by too much sodium intake; follow normal work and rest time, do not stay up late to avoid disturbing physiology The clock causes abnormal secretion of hormones; proper exercise can not only relax the muscles, but also secrete the happy factor “dopamine”. It is recommended to choose different types of exercise modes every week.
