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1. Whole Grains 1. 全麦食物 Menstrual Cycle 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 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。 2. Pineapple 2. 菠萝 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. 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。 3. Legumes | 
