tips and tricks episode 151: what do I eat during period?

Описание: tips and tricks episode 151: what do I eat during period? #shortsfeed

Your Period Thali includes ragi roti with ghee, cabbage, cucumber, boiled peanuts, coconut bhaja, and makhana raita with flaxseed powder. This is a thoughtful and scientifically beneficial meal for menstrual health. Here's how each component helps:

1. Ragi Roti with Ghee
Ragi (finger millet) is rich in calcium, iron, magnesium, and fiber. Calcium and magnesium help relieve menstrual cramps and mood swings. Iron supports blood replenishment, and the low glycemic index helps maintain energy. Ghee contains healthy fats that reduce inflammation and help with the absorption of fat-soluble vitamins. It also promotes digestion.

Scientific research shows that calcium supplementation can significantly reduce PMS symptoms (American Journal of Obstetrics and Gynecology, 1998).

2. Cabbage
Cabbage is high in fiber, vitamin K, vitamin C, and glucosinolates. It supports liver detoxification, which is essential for hormonal balance. It also reduces bloating and inflammation.

Sulforaphane in cruciferous vegetables supports estrogen detoxification (Journal of Nutritional Biochemistry, 2014).

3. Cucumber
Cucumber is 95% water and provides hydration, which helps manage bloating and water retention. It also contains potassium and flavonoids, which reduce inflammation. Hydration is important for reducing PMS symptoms like headaches and fatigue.

4. Boiled Peanuts
Peanuts provide plant-based protein, healthy fats, magnesium, and tryptophan. Tryptophan helps produce serotonin, improving mood. Magnesium reduces cramps and irritability.

Research shows magnesium improves mood and reduces water retention during menstruation (Journal of Women’s Health, 2007).

5. Coconut Bhaja (Toasted Coconut)
Coconut provides quick energy through medium-chain triglycerides (MCTs) and contains lauric acid, which has anti-inflammatory and hormone-supporting properties. Toasting enhances flavor while preserving nutrients. In Ayurveda, coconut is considered nourishing and balancing.

6. Makhana Raita with Flaxseed Powder
Makhana (foxnuts) are rich in magnesium, calcium, and protein, helping with energy and muscle function. Yogurt offers probiotics for gut health, which is closely linked to hormone metabolism. Flaxseeds are rich in omega-3 fatty acids and lignans, which help balance estrogen and improve menstrual regularity.

A study in the Journal of Clinical Endocrinology and Metabolism (1993) showed flaxseeds can normalize ovulation and reduce cycle length.

Summary of Benefits:

Cramps and pain relief: magnesium from peanuts, ragi, and makhana
Energy and fatigue support: iron from ragi, protein from peanuts and makhana
Hormonal balance: flaxseed lignans, cabbage
Bloating and water retention: cucumber, probiotics, magnesium
Mood stability: tryptophan from peanuts, calcium, omega-3s
Anti-inflammation: ghee, coconut, flaxseed

This thali combines ancient Ayurvedic wisdom with modern nutritional science, supporting both physical and mental well-being during menstruation.

Let me know if you'd like this turned into a printable guide or visual meal plan.