Whole Grains

1. Whole Grains

全麦食物

MenstrualCycle Food - Whole Grains

来大姨妈时必吃的食物——全麦食物。

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

每天吃全麦食物很重要，除此之外它还能为月经期的女性带来更多益处。吃些燕麦和全麦这样的食物，能为你的身体提供大量的复合维生素B和维生素E，来帮你战胜情绪波动和疲劳感。睡前一小时吃些全麦食物还能帮你减轻经前综合症。

Pineapple

2. Pineapple

菠萝

Manganeseis 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 anenzymeknown as bromelain that helps in relaxing muscles.

锰是能让你拥有健康月经周期的另一种重要营养元素，而菠萝就含有大量的锰元素。摄入足够的锰元素能让女性减少月经量，这可是件好事儿。菠萝还包含菠萝酶，能帮助你放松肌肉。

Legumes

3. Legumes

豆类

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 withcongestiveproblems and alleviates waterretentionby ridding the body of excess fluids. They’re also high in B vitamins which are great for menstrual symptoms.

豆子、扁豆、鹰嘴豆、去皮的豌豆及其他的豆类食物，在月经期间都是午饭或晚饭的极佳选择。豆类富含纤维，能帮助减轻充血问题、缓和水肿、消除体内多余的液体。它们也富含B族维生素，这对减轻月经症状是极好的。

Yogurt