The menstrual process (menstruation) in the body of women is a natural and important process. During this time there are many physical and mental changes in the woman's body. These changes also affect their food and lifestyle. Right eating and diets are very important during this time, as it helps in providing energy to the woman's body, maintaining hormonal balance and improving mental state. Therefore, it is necessary for women to have the right diet according to their menstrual phase. Come, know which foods are benefited by eating during the menstrual phase, and when to eat it from experts.
How many parts can menstrual phase be divided?
Menstrual phase can be divided into four parts, the body's requirements are different during each phase, and the food is required on the basis of these changes:
- Mainstrual Phase (Periods Phase): This is the time when menstruation begins and bleeding.
- Folikular Phase: During this time the egg develops.
- Ovulatory Phase: The ovulation of the egg is to be released.
- Luteal Phase: This phase decides to conceive and the body goes through hormonal changes.
1. Mainstrual Phase: When menstruation begins, the body bleeds, which may make a change in fatigue, weakness and mood. During this time, the body needs a special diet to meet more energy and anemia.
- Iron rich foods: Such as green leafy vegetables (spinach, fenugreek), pulses, beans, dried fruits (dates, raisins). They help relieve anemia.
- Vitamin C: Vitamin C increases the absorption of iron in the body. For this, you can consume orange, amla, capsicum, and strawberries.
- Protein: During this time, intake of protein is also necessary. Things like lentils, eggs, milk, cheese and chicken are rich in protein, which provide energy to the body.
2. Folikular Phase: In this phase, the egg develops in the body. Hormonal levels increase and energy levels are normal. This is the time when the body does not require much nutrition, but may require a little additional energy.
What to eat in folicular phase:
- Complex Carbohydrate: Such as oats, brown rice, whole grains. They gradually provide energy to the body.
- Protein: Such as meat, fish, tofu, and soy. They help keep the body strong.
- Consumption of fruits and vegetables: They provide vitamins and minerals to the body, which maintains the energy of the whole day.
3. Ovulatory Phase: This phase is the most important, because during this time the egg is released and conception is decided. The woman's body in ovulatory phase passes through hormonal changes and may be a little sensitive physically and mentally.
What to eat ovulatory phase:
- Zinc and magnesium: Such as meat, nuts, seeds, and green leafy vegetables. They help maintain hormonal balance.
- Healthy Fat: Things like avocado, olive oil, and nuts provide healthy fat to the body.
4. Luteal Phase: During luteal phase the body decides pregnancy and hormonal changes occur. During this time the body may feel stress and fatigue.
Luteal Phase What should we eat:
- Vitamin B6: Such as bananas, potatoes, chicken, and whole grains. This mood helps in reducing swing and relaxes the body.
- Water and hydrating foods: To keep the body hydrated, water, coconut water, and fruit juice should be drunk.
conclusion
Special care should be taken during the menstrual phase as the right diet helps in withstanding various changes of the body. Taking the right diet at the right time not only improves your health, but it also gives you mental peace. So the next time your menstrual time comes, adopt these simple diet tips and take care of your health.
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