1. Whole Grains全麥食物

Menstrual Cycle Food - Whole Grains來大姨媽時必吃的食物——全麥食物。

Whole grains are important throughout the month, but provide many benefits to women during their menstruation cycle. Eat things like oats

and whole wheat to provide your body with lots of B-complex vitamins and vitamin E which all help with mood swings and fatigue. They’re also useful eaten one hour before bed to help with PMS。每(mei)天(tian)吃(chi)全(quan)麥(mai)食(shi)物(wu)很(hen)重(zhong)要(yao)
，除(chu)此(ci)之(zhi)外(wai)它(ta)還(hai)能(neng)為(wei)月(yue)經(jing)期(qi)的(de)女(nv)性(xing)帶(dai)來(lai)更(geng)多(duo)益(yi)處(chu)。吃(chi)些(xie)燕(yan)麥(mai)和(he)全(quan)麥(mai)這(zhe)樣(yang)的(de)食(shi)物(wu)，能(neng)為(wei)你(ni)的(de)身(shen)體(ti)提(ti)供(gong)大(da)量(liang)的(de)複(fu)合(he)維(wei)生(sheng)素(su)B和維生素E，來幫你戰勝情緒波動和疲勞感。睡前一小時吃些全麥食物還能幫你減輕經前綜合症。

2. Pineapple菠蘿

Manganese is another important nutrient for having a healthy menstruation cycle, and pineapple just so happens to be packed full of the stuff. Women who have a sufficient intake of manganese have decreased menstrual flow, which is a really good thing. Pineapple also contains an enzyme known as bromelain that helps in relaxing muscles。錳meng是shi能neng讓rang你ni擁yong有you健jian康kang月yue經jing周zhou期qi的de另ling一yi種zhong重zhong要yao營ying養yang元yuan素su，而er菠bo蘿luo就jiu含han有you大da量liang的de錳meng元yuan素su。攝she入ru足zu夠gou的de錳meng元yuan素su能neng讓rang女nv性xing減jian少shao月yue經jing量liang，這zhe可ke是shi件jian好hao事shi兒er。菠bo蘿luo還hai包bao含han菠bo蘿luo酶mei，能neng幫bang助zhu你ni放fang鬆song肌ji肉rou。

3. Legumes豆類

Beans, lentils, chickpeas, split peas, and other legumes are an excellent choice for lunch or dinner while you’re having your period. Legumes are high in fiber which helps with congestive problems and alleviates water retention by ridding the body of excess fluids. They’re also high in B vitamins which are great for menstrual symptoms。豆子、扁豆、鷹嘴豆
、去皮的豌豆及其他的豆類食物，在月經期間都是午飯或晚飯的極佳選擇。豆類富含纖維，能幫助減輕充血問題、緩和水腫、消除體內多餘的液體。它們也富含B族維生素，這對減輕月經症狀是極好的。

4.Yogurt酸奶

There are many benefits to eating yogurt during your menstruation cycle. Of course, the bacterial cultures (all good!) in yogurt help to regulate your gastrointestinal

system, but yogurt is also high in calcium which helps to reduce menstrual pain and discomfort. Just don’t eat too much dairy since it all has arachidonic acids which can contribute to cramping。yuejingqijianhesuannaiyouhenduoyichu。zhongsuozhouzhi，suannaizhongdeyishengjunnengtiaojienidechangweixitong，lingwaisuannaiyefuhangaizhi，nengbangzhunijianqingtongjinghebushufudeganjiao。danshibuyaochitaiduoruzhipin，yinweilimianhanyouhuashengsixisuan，kenenghuidaozhijingluan。

5. Broccoli and Kale 西蘭花和甘藍

These super foods are high in antioxidants and loaded with vitamins. But they also contain a lot of calcium which is important for women’s health and helpful for mitigating menstrual pain。這些食物富含抗氧化劑和維生素

，而且還含有大量鈣質，這對女性的健康來說是非常重要的
，能減輕經期疼痛。

6. Miso, Shoyu, or Tamir味噌或醬油

These fermented soy bean products are used to make all sorts of Asian dishes that are delicious and healthy. And the best news is that they can be used in traditional recipes, too, as salt alternatives. And that’ll help with any water retention issues you may be having. 這zhe些xie經jing過guo發fa酵jiao的de豆dou類lei產chan品pin在zai亞ya洲zhou美mei食shi中zhong廣guang泛fan使shi用yong
，能neng做zuo出chu美mei味wei又you健jian康kang的de食shi品pin。好hao消xiao息xi是shi它ta們men也ye可ke以yi用yong在zai我wo們men傳chuan統tong菜cai譜pu中zhong
，可ke以yi作zuo為wei鹽yan的de替ti代dai品pin。它ta們men還hai能neng幫bang你ni解jie決jue水shui腫zhong的de問wen題ti。

7. Flaxseed Oil亞麻籽油

High in omega fatty acids (EFAs)
， flaxseed oil is a wonderful choice for women going through their periods. EFAs help in the formation of prostaglandins, which in turn help to ease cramps。亞麻籽油富含ω-3脂肪酸(必需脂肪酸)

， 對經期的婦女來說是非常好的的選擇。必需脂肪酸有助於生成能緩解抽筋的前列腺素。

8. Water水

Above all else, be sure that you’re drinking enough water during your menstruation cycle. Water amazingly is what you need to ingest in order to fight bloating and fluid retention

which cause aching pains, cramping, and other menstruation symptoms. If you don’t drink enough, your body may overcompensate by retaining fluids。除了上麵的這些食物，確保在經期喝足夠的水。令人驚訝的是
，要想減輕腹脹
、痛經、jingluanhuoqitayuejingzhengzhuang
，zhixuyaoduohexieshui

，zhexieyuejingzhengzhuangshiyoufubuzhongzhanghetiyezhuliuyinqide。ruguonimeiyouhezushui，nideshentiweibaochitiyekenenghuijiaowangguozheng。