【經痛紓緩食物】- 營養生Negimen

【經痛紓緩食物】月經期間脫落的子宮內膜會釋放出前列腺素，促使子宮肌肉壁收縮，造成子宮內壓力上升，產生的疼痛。那麼怎樣透過飲食來紓緩經痛？

藍莓：有抗氧化作用，可減輕經痛帶來的不適感。同時含豐富花青素，能消炎止痛。

黑木耳：能活血化瘀、通經脈，幫助經血排出，緩解瘀血引發的經痛。

薑茶：老薑能加速經血排淨，適合虛寒體質的女性食用。亦能加入適量黑糖，有助活血散瘀，緩解疼痛。

紅豆湯：紅豆含鐵質可補血活血。另外紅豆亦是高鉀食品，並含豐富纖維，有助消除水腫。

深綠色蔬菜：富含鎂質，令肌肉正常收縮，幫助子宮內膜放鬆，紓緩痛楚。

芝麻：含豐富鐵質，可補充經期間流失的鐵質。同時芝麻是高鈣食物，有助緩解經痛不適。

乳酪：含豐富鈣質，幫助緩解痙攣。另外當中的益生菌能幫助緩解腹脹的情況。

黑朱古力：70％以上的黑朱古力內含可可多酚，可促進血清素分泌，能降低疼痛感。不過不能過量吃，若咖啡因攝取太多，會刺激子宮收縮。

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【Menstrual Cramp Relief Food】The uterine lining shed during menstruation will release prostaglandins, which promotes strong contraction of the uterine muscle wall, resulting in increased intrauterine pressure and pain. So how to relieve menstrual pain through diet?

Blueberry: It has antioxidant effects and can relieve the discomfort caused by menstrual cramps. At the same time, it is rich in anthocyanins, which can reduce inflammation and relieve pain.

Black fungus: It can invigorate blood and remove blood stasis, clear the meridians, help discharge menstrual blood, and relieve menstrual cramps.

Ginger Tea: Old ginger can speed up menstrual blood drainage and is suitable for women with weak and cold constitutions. You can also add a proper amount of brown sugar to promote blood circulation, dispel blood stasis.

Red Bean Soup: Red beans contain iron so promote blood circulation. In addition, red beans are also high-potassium foods and are rich in fiber, which helps eliminate edema.

Dark green vegetables: Rich in magnesium, help normal muscle contraction, promote endometrium relax, relieve cramps.

Sesame: Rich in iron, which can replenish iron lost during menstruation. At the same time, sesame is a high-calcium food, which helps relieve the discomfort of menstrual cramps.

Yogurt: Rich in calcium, helps relieve cramps. In addition, probiotics can help relieve bloating.

Dark chocolate: 70% or above dark chocolate contains cocoa polyphenols, which can promote the secretion of serotonin and reduce pain. But note that too much caffeine will stimulate uterine contraction.

Negimen Team is always here to support and provide healthy eating tips. Visit our website, subscribe and follow for more information! Please feel free to leave us a comment if you have any enquiry.

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