Find out how to prepare the dishes that relieve the inconvenience of the menstrual period
The premenstrual tension (PMS) can cause physical and emotional discomfort such as irritability, swelling, headache and desire for some foods. Fortunately, some natural recipes can help relieve these symptoms in a balanced way, without the need to resort to drugs immediately.
Nutritionist Fernanda Esquitino suggests three functional soups with ingredients that help to calm the body, reduce discomfort and promote hormonal balance in the days before menstruation. They are rich in nutrients such as magnesium, vitamin B6, fiber and tryptophan – substances directly related to the improvement of mood, digestion and inflammatory response of the body. Take a look at the preparations and advantages of each!
Pumpkin cream with ginger and pumpkin seeds
Suitable for relieving swelling and promoting liver work, this soup also contributes to the adjustment of hormones and has an anti -inflammatory action. In addition, a source of magnesium, vitamin B6 and Beta Carotene, contributes to alleviating cramps, improving mood and reducing fluid retention.
Ingredients
- 2 cups of tea pumpkin-Cabotiá Cotta
- 1/2 chopped onion
- 1 chopped garlic tooth
- 1 teaspoon of fresh grated ginger
- 1 tablespoon of olive oil
- Salt and turmeric to taste
- 1 tablespoon of toasted pumpkin seeds to finish
- Cooking water
Methods of preparation
In a pan, heat the olive oil over medium heat and brown the onion and garlic until golden brown. Add ginger, pumpkin-cabotes and spices. Cover with water and boil for a few minutes. Transfer the mixture to the blender and beat until smooth. Finish with toasted pumpkin seeds at the top for a crunchy and functional touch. Serve later.
Sweet potato soup with lentils and spinach
Compact and rich in fiber and iron, this recipe is ideal for regulating the intestine, strengthening the immune system and balances the production of serotonin. In addition, the presence of tryptophanes, iron and anti -inflammatory compounds help to combat fatigue, stabilize mood and reduce the inflammatory effects associated with the PMS.
Ingredients
- 1 sweet potato cubes
- 1/2 cup of lentil tea
- 1 spinach manual
- 1/2 chopped onion
- 1 chopped garlic tooth
- 1 teaspoon of curry or cumin
- Olive oil, salt and grinded black pepper to taste
- Cooking water
Methods of preparation
In a pan, heat a drizzle of olive oil over medium heat and brown the onion and garlic. Add the sweet potato, lentils and spices. Cover with water and cook until the ingredients are very soft. Beat half the soup in a blender until a cream is obtained and mix again in the remaining part in the pan. In the end, add the spinach and turn off the fire as soon as they dry. Serve later.
Tomato soup with basil and oats
Simple, light and functional, this soup is excellent for dinner, helping to relax the body and improve sleep quality. Oat flour is rich in soluble fibers and tryptophan, important nutrients for the adjustment of the intestine and the production of serotonin, neurotransmitter associated with emotional well -being. The tomato, in turn, offers lycopene, a powerful antioxidant with an anti-inflammatory action.
Ingredients
- 4 chopped ripe tomatoes
- 1/2 chopped onion
- 1 tooth garlic chopped
- 1 tablespoon of oat bran
- 1 tablespoon of olive oil
- Fresh basil leaves, salt and grinded black pepper to taste
Methods of preparation
In a pan, heat a drizzle of olive oil over medium heat and brown the onion and garlic. Add the tomatoes and cook until they start crumbling. Take everything in a blender together with the oat bran until smooth. Back in a pan and cook for a few more minutes until the desired consistency is obtained. Season with salt, black pepper and basil. Serve later.
By Priscila Correia
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
