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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。每天吃全麥食物很重要，除此之外它還能為月經期的女性帶來更多益處。吃些燕麥和全麥這樣的食物，能為你的身體提供大量的復合維生素B和維生素E，來幫你戰(zhàn)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癥。
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。錳是能讓你擁有健康月經周期的另一種重要營養(yǎng)元素，而菠蘿就含有大量的錳元素。攝入足夠的錳元素能讓女性減少月經量，這可是件好事兒。菠蘿還包含菠蘿酶，能幫助你放松肌肉。
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、消除體內多余的液體。它們也富含B族維生素，這對減輕月經癥狀是極好的。
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。月經期間喝酸奶有很多益處。眾所周知，酸奶中的益生菌能調節(jié)你的腸胃系統(tǒng)，另外酸奶也富含鈣質，能幫助你減輕痛經和不舒服的感覺。但是不要吃太多乳制品，因為里面含有花生四烯酸，可能會導致痙攣。
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. 這些經過發(fā)酵的豆類產品在亞洲美食中廣泛使用，能做出美味又健康的食品。好消息是它們也可以用在我們傳統(tǒng)菜譜中，可以作為鹽的替代品。它們還能幫你解決水腫的問題。
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。必需脂肪酸有助于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。除了上面的這些食物，確保在經期喝足夠的水。令人驚訝的是，要想減輕腹脹、痛經、痙攣或其他月經癥狀，只需要多喝些水，這些月經癥狀是由腹部腫脹和體液潴留引起的。如果你沒有喝足水，你的身體為保持體液可能會矯枉過正。
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。每天吃全麥食物很重要，除此之外它還能為月經期的女性帶來更多益處。吃些燕麥和全麥這樣的食物，能為你的身體提供大量的復合維生素B和維生素E，來幫你戰(zhàn)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癥。
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。錳是能讓你擁有健康月經周期的另一種重要營養(yǎng)元素，而菠蘿就含有大量的錳元素。攝入足夠的錳元素能讓女性減少月經量，這可是件好事兒。菠蘿還包含菠蘿酶，能幫助你放松肌肉。
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、消除體內多余的液體。它們也富含B族維生素，這對減輕月經癥狀是極好的。
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。月經期間喝酸奶有很多益處。眾所周知，酸奶中的益生菌能調節(jié)你的腸胃系統(tǒng)，另外酸奶也富含鈣質，能幫助你減輕痛經和不舒服的感覺。但是不要吃太多乳制品，因為里面含有花生四烯酸，可能會導致痙攣。
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. 這些經過發(fā)酵的豆類產品在亞洲美食中廣泛使用，能做出美味又健康的食品。好消息是它們也可以用在我們傳統(tǒng)菜譜中，可以作為鹽的替代品。它們還能幫你解決水腫的問題。
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。必需脂肪酸有助于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。除了上面的這些食物，確保在經期喝足夠的水。令人驚訝的是，要想減輕腹脹、痛經、痙攣或其他月經癥狀，只需要多喝些水，這些月經癥狀是由腹部腫脹和體液潴留引起的。如果你沒有喝足水，你的身體為保持體液可能會矯枉過正。
