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suB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、痙(jing)攣(luan)或(huo)其(qi)他(ta)月(yue)經(jing)症(zheng)狀(zhuang)，隻(zhi)需(xu)要(yao)多(duo)喝(he)些(xie)水(shui)，這(zhe)些(xie)月(yue)經(jing)症(zheng)狀(zhuang)是(shi)由(you)腹(fu)部(bu)腫(zhong)脹(zhang)和(he)體(ti)液(ye)瀦(zhu)留(liu)引(yin)起(qi)的(de)。如(ru)果(guo)你(ni)沒(mei)有(you)喝(he)足(zu)水(shui)，你(ni)的(de)身(shen)體(ti)為(wei)保(bao)持(chi)體(ti)液(ye)可(ke)能(neng)會(hui)矯(jiao)枉(wang)過(guo)正(zheng)。