What to eat during menstruation to detoxify, discharge pollutants, and lose weight

During menstruation, there is no need to deliberately pursue detoxification or excretion, but moderate consumption of foods rich in iron, vitamin C, and dietary fiber can help alleviate discomfort, such as spinach, red dates, oats, etc. To lose weight, extreme dieting should be avoided, and low GI foods such as brown rice and chicken breast can be chosen. The claim that menstrual physiological characteristics determine detoxification lacks scientific basis, and adjusting dietary structure is more reasonable.

1. Spinach

Spinach is rich in iron and folate, which helps to supplement the iron lost during menstruation and prevent anemia. Its dietary fiber can promote gastrointestinal peristalsis and relieve constipation. It is recommended to blanch the tofu and mix it with cold or stir fry it to avoid affecting calcium absorption when eaten with tofu. It is advisable to consume 100-150 grams per day, and individuals with abnormal kidney function should control their intake.

2. Red dates

Red dates contain active ingredients such as cyclic adenosine monophosphate, which can assist in regulating uterine contractions and improving fatigue caused by insufficient qi and blood. The combination of millet and Congee can improve the iron absorption rate, but patients with diabetes should limit 3-5 tablets per day. Excessive consumption may lead to bloating, and those who consume too much should be cautious.

3. Oats

β - glucan in oats can delay the rise of blood sugar and help control appetite. Its magnesium element can relieve nerve tension and alleviate dysmenorrhea symptoms. It is recommended to choose the original oats to cook Congee, and avoid adding sugar to instant oats. 30-50 grams per day is recommended, and people with gluten allergies should avoid it.

4. broccoli

broccoli contains glucosinolates, which are metabolized to produce isothiocyanates and have anti-inflammatory effects. Vitamin K is involved in the coagulation mechanism and is suitable for people with excessive menstrual flow. Steaming is the best way to preserve nutrients, and individuals with thyroid dysfunction should not consume large amounts of raw food. It is recommended to consume 3-4 times a week, with half a capsule each time.

5. Deep sea fish

Salmon and other fish are rich in omega-3 fatty acids, which can inhibit prostaglandin synthesis and alleviate dysmenorrhea. High quality protein helps maintain muscle mass and avoid metabolic decline caused by dieting. It is recommended to steam and consume 2-3 times a week, and gout patients should control their intake. Paired with lemon juice can increase iron absorption rate.

During menstruation, diet should be based on the principles of warming up and easy digestion, avoiding raw, cold, spicy, and high salt foods that worsen edema. Ensure a daily intake of 1500-2000 milliliters of water and engage in moderate low-intensity exercises such as yoga to promote blood circulation. If severe dysmenorrhea or abnormal menstrual flow occurs, it is necessary to seek medical attention promptly to investigate pathological factors such as endometriosis. All weight loss behaviors should be based on the premise of not affecting the menstrual cycle, and short-term weight fluctuations of 2-3 kilograms are normal physiological phenomena.