【經期3大階段的食物推薦】
月經期間出現腹脹、經痛、頭暈或頭痛等不適症狀可算是正常現象，若能可以把握這段時期好好補充各類營養素，除了有助舒緩不適感外，亦同時為下次月經週期作好準備。
🔸月經前期 - 優質蛋白質、鈣、鉀、色胺酸和膳食纖維
➡️ 有助平穩心情、維持排便順暢
🔸月經中期 - 鈣質、薑科植物、莓果類和含果膠食物
➡️ 有助於緩解手腳冰冷、排除私密處細菌和解決軟便等問題
🔸月經後期 - 鐵質和維生素C
➡️ 維護及促使身體狀態恢復
💡營養師提提您
除補充各類營養外，也要避免攝取高糖、高油、炸物、辛辣食物、含酒精及生冷食物
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【Food Recommendation For The 3 Stages Of Menstruation】
It is normal to experience uncomfortable symptoms such as bloating, menstrual pain, dizziness or headaches during menstruation. If you can take advantage of this period to supplement various nutrients, it will not only help relieve discomfort, but also prepare for the next menstrual cycle.
🔸Premenstrual period - high-quality protein, calcium, potassium, tryptophan and dietary fibre
➡️ Helps stabilise mood and maintain smooth bowel movements
🔸Mid-menstruation - Calcium, ginger, berries and pectin-containing foods
➡️ Helps relieve cold hands and feet, eliminate bacteria from private areas and solve the problem of soft stools
🔸Late menstruation -Iron and vitamin C
➡️ Maintain and restore physical condition
💡Friendly Reminder
In addition to the mentioned nutrients, high sugar, high fat, deep fried, spicy , alcoholic and raw and cold foods are also suggested to be avoid
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