{"id":41680,"date":"2026-08-31T09:07:37","date_gmt":"2026-08-31T01:07:37","guid":{"rendered":"https:\/\/nutrigo.hk\/menstrual-cycle-fitness-diet-guide\/"},"modified":"2026-08-31T09:07:37","modified_gmt":"2026-08-31T01:07:37","slug":"menstrual-cycle-fitness-diet-guide","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/menstrual-cycle-fitness-diet-guide\/","title":{"rendered":"\u5065\u8eab\u8207\u6708\u7d93\u9031\u671f\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5973\u6027\u5fc5\u77e5\u7684\u9031\u671f\u71df\u990a\u7b56\u7565\u3001\u5404\u968e\u6bb5\u98f2\u98df\u8abf\u6574\u8207\u79d1\u5b78\u5316\u63d0\u5347\u8a13\u7df4\u8868\u73fe\u8a08\u5283"},"content":{"rendered":"<p>\u6708\u7d93\u9031\u671f\u5c0d\u5973\u6027\u5065\u8eab\u8868\u73fe\u548c\u71df\u990a\u9700\u6c42\u6709\u6df1\u9060\u5f71\u97ff\u3002\u4e86\u89e3\u9031\u671f\u5404\u968e\u6bb5\u7684\u8eab\u9ad4\u8b8a\u5316\uff0c\u914d\u5408\u79d1\u5b78\u5316\u98f2\u98df\u7b56\u7565\uff0c\u80fd\u5e6b\u52a9\u9999\u6e2f\u5973\u6027\u5065\u8eab\u4eba\u58eb\u9054\u5230\u66f4\u4f73\u8a13\u7df4\u6548\u679c\uff0c\u540c\u6642\u7dad\u6301\u8377\u723e\u8499\u5e73\u8861\u8207\u6574\u9ad4\u5065\u5eb7\u3002<\/p>\n<h2>\u6708\u7d93\u9031\u671f\u56db\u500b\u968e\u6bb5\u8207\u98f2\u98df\u7b56\u7565<\/h2>\n<h3>\u7b2c\u4e00\u968e\u6bb5\uff1a\u6708\u7d93\u671f\uff08\u7b2c1-5\u5929\uff09<\/h3>\n<p>\u6708\u7d93\u671f\u9593\u96cc\u6fc0\u7d20\u548c\u9ec3\u9ad4\u916e\u6c34\u5e73\u6700\u4f4e\uff0c\u80fd\u91cf\u76f8\u5c0d\u8f03\u4f4e\u3002\u8eab\u9ad4\u9700\u8981\u9435\u8cea\u88dc\u5145\uff08\u56e0\u5931\u8840\uff09\u548c\u6297\u708e\u98df\u7269\u6e1b\u8f15\u75d9\u6523\u4e0d\u9069\u3002<\/p>\n<ul>\n<li><strong>\u589e\u52a0\u9435\u8cea\u651d\u53d6<\/strong>\uff1a\u83e0\u83dc\u3001\u6df1\u7da0\u8272\u852c\u83dc\u3001\u8c46\u8150\u3001\u7626\u7d05\u8089<\/li>\n<li><strong>\u651d\u53d6Omega-3<\/strong>\uff1a\u4e09\u6587\u9b5a\u3001\u4e9e\u9ebb\u7c7d\u3001\u6838\u6843\uff0c\u6709\u6548\u6e1b\u8f15\u75db\u7d93<\/li>\n<li><strong>\u88dc\u5145\u9382\u8cea<\/strong>\uff1a\u9ed1\u6731\u53e4\u529b\u3001\u5357\u74dc\u7c7d\u3001\u674f\u4ec1\uff0c\u7de9\u89e3\u808c\u8089\u75d9\u6523<\/li>\n<li><strong>\u907f\u514d\u5496\u5561\u56e0\u548c\u9e7d\u4efd\u904e\u591a<\/strong>\uff1a\u6e1b\u5c11\u6d6e\u816b\u548c\u4e0d\u9069<\/li>\n<li>\u5361\u8def\u91cc\u9700\u6c42\uff1a\u7dad\u6301\u6b63\u5e38\uff0c\u8a13\u7df4\u5f37\u5ea6\u53ef\u9069\u5ea6\u964d\u4f4e<\/li>\n<\/ul>\n<h3>\u7b2c\u4e8c\u968e\u6bb5\uff1a\u5375\u6ce1\u671f\uff08\u7b2c6-13\u5929\uff09<\/h3>\n<p>\u96cc\u6fc0\u7d20\u9010\u6f38\u4e0a\u5347\uff0c\u80fd\u91cf\u3001\u529b\u91cf\u548c\u60c5\u7dd2\u6539\u5584\u3002\u9019\u662f\u8a13\u7df4\u8868\u73fe\u6700\u4f73\u7684\u6642\u671f\uff0c\u8eab\u9ad4\u5c0d\u78b3\u6c34\u5316\u5408\u7269\u7684\u5229\u7528\u6548\u7387\u9ad8\u3002<\/p>\n<ul>\n<li><strong>\u589e\u52a0\u8907\u5408\u78b3\u6c34\u5316\u5408\u7269<\/strong>\uff1a\u71d5\u9ea5\u3001\u7cd9\u7c73\u3001\u756a\u85af\uff0c\u652f\u6301\u9ad8\u5f37\u5ea6\u8a13\u7df4<\/li>\n<li><strong>\u5145\u8db3\u86cb\u767d\u8cea<\/strong>\uff1a\u6bcf\u516c\u65a4\u9ad4\u91cd1.6-2.0\u514b\uff0c\u652f\u6301\u808c\u8089\u5408\u6210<\/li>\n<li><strong>\u5bcc\u542b\u6297\u6c27\u5316\u5291\u98df\u7269<\/strong>\uff1a\u85cd\u8393\u3001\u8349\u8393\u3001\u6a59\uff0c\u4fc3\u9032\u6062\u5fa9<\/li>\n<li>\u662f\u9032\u884c\u529b\u91cf\u8a13\u7df4\u548c\u9ad8\u5f37\u5ea6\u904b\u52d5\u7684\u9ec3\u91d1\u6642\u671f<\/li>\n<\/ul>\n<h3>\u7b2c\u4e09\u968e\u6bb5\uff1a\u6392\u5375\u671f\uff08\u7b2c14\u5929\u524d\u5f8c\uff09<\/h3>\n<p>\u96cc\u6fc0\u7d20\u9054\u9ad8\u5cf0\uff0c\u904b\u52d5\u8868\u73fe\u6700\u4f73\u3002\u4f46\u97cc\u5e36\u8f03\u9b06\u5f1b\uff0c\u6ce8\u610f\u53d7\u50b7\u98a8\u96aa\u3002<\/p>\n<ul>\n<li><strong>\u589e\u52a0\u92c5\u548c\u7dad\u4ed6\u547dB6<\/strong>\uff1a\u5357\u74dc\u7c7d\u3001\u96de\u80f8\u8089\u3001\u9999\u8549\uff0c\u652f\u6301\u8377\u723e\u8499\u5408\u6210<\/li>\n<li><strong>\u4fdd\u6301\u826f\u597d\u6c34\u5206\u88dc\u5145<\/strong>\uff1a\u57fa\u790e\u4ee3\u8b1d\u7387\u7565\u5347\uff0c\u9700\u8981\u66f4\u591a\u6c34\u5206<\/li>\n<li><strong>\u86cb\u767d\u8cea\u651d\u53d6\u7dad\u6301\u9ad8\u4f4d<\/strong>\uff1a\u4fc3\u9032\u6062\u5fa9\uff0c\u5efa\u8b70\u6bcf\u9910\u81f3\u5c1125-30\u514b\u86cb\u767d\u8cea<\/li>\n<\/ul>\n<h3>\u7b2c\u56db\u968e\u6bb5\uff1a\u9ec3\u9ad4\u671f\uff08\u7b2c15-28\u5929\uff09<\/h3>\n<p>\u9ec3\u9ad4\u916e\u4e0a\u5347\uff0c\u57fa\u790e\u4ee3\u8b1d\u7387\u589e\u52a0100-300\u5361\u8def\u91cc\u3002\u98df\u617e\u589e\u52a0\uff0c\u5c0d\u751c\u98df\u6e34\u671b\u5f37\u70c8\uff0c\u662f\u60c5\u7dd2\u6ce2\u52d5\u7684\u6311\u6230\u671f\u3002<\/p>\n<ul>\n<li><strong>\u589e\u52a0\u71b1\u91cf\u651d\u53d6100-300\u5361\u8def\u91cc<\/strong>\uff1a\u9078\u64c7\u5065\u5eb7\u98df\u7269\u800c\u975e\u52a0\u5de5\u98df\u54c1<\/li>\n<li><strong>\u9ad8\u7e96\u7dad\u98df\u7269<\/strong>\uff1a\u71d5\u9ea5\u3001\u860b\u679c\u3001\u897f\u862d\u82b1\uff0c\u7a69\u5b9a\u8840\u7cd6\u6e1b\u5c11\u6e34\u671b<\/li>\n<li><strong>\u9223\u8cea\u8c50\u5bcc\u98df\u7269<\/strong>\uff1a\u4f4e\u8102\u5976\u3001\u8c46\u6f3f\u3001\u829d\u9ebb\uff0c\u5e6b\u52a9\u7d93\u524d\u75c7\u5019\u7fa4\uff08PMS\uff09\u75c7\u72c0<\/li>\n<li><strong>\u7dad\u4ed6\u547dD<\/strong>\uff1a\u4e09\u6587\u9b5a\u3001\u86cb\u9ec3\uff0c\u8207\u9223\u5354\u540c\u4f5c\u7528\u6539\u5584\u60c5\u7dd2<\/li>\n<li>\u907f\u514d\u904e\u591a\u7cbe\u88fd\u7cd6\u548c\u9e7d\uff0c\u6e1b\u5c11\u6d6e\u816b\u548c\u60c5\u7dd2\u6ce2\u52d5<\/li>\n<\/ul>\n<h2>\u6708\u7d93\u9031\u671f\u98f2\u98df\u95dc\u9375\u71df\u990a\u7d20<\/h2>\n<h3>\u9435\u8cea\uff1a\u6bcf\u65e514-18mg<\/h3>\n<p>\u6708\u7d93\u5931\u8840\u5bb9\u6613\u9020\u6210\u9435\u8cea\u6d41\u5931\uff0c\u9999\u6e2f\u5973\u6027\u5c24\u5176\u8981\u6ce8\u610f\u3002\u7f3a\u9435\u6703\u5c0e\u81f4\u75b2\u5026\u3001\u904b\u52d5\u8868\u73fe\u4e0b\u964d\u3002<\/p>\n<ul>\n<li>\u52d5\u7269\u6027\u9435\uff08\u8840\u57fa\u8cea\u9435\uff0c\u5438\u6536\u7387\u9ad8\uff09\uff1a\u7626\u725b\u8089\u3001\u8c6c\u809d\u3001\u96de\u8089<\/li>\n<li>\u690d\u7269\u6027\u9435\uff08\u975e\u8840\u57fa\u8cea\u9435\uff09\uff1a\u83e0\u83dc\u3001\u8c46\u8150\u3001\u9ed1\u8c46\u3001\u5357\u74dc\u7c7d<\/li>\n<li>\u642d\u914d\u7dad\u4ed6\u547dC\u63d0\u9ad8\u9435\u8cea\u5438\u6536\u7387\uff1a\u9910\u5f8c\u98f2\u6a59\u6c41\u6216\u5403\u5947\u7570\u679c<\/li>\n<li>\u907f\u514d\u8207\u8336\u3001\u5496\u5561\u540c\u6642\u651d\u53d6\uff08\u6291\u5236\u9435\u5438\u6536\uff09<\/li>\n<\/ul>\n<h3>\u9382\u8cea\uff1a\u6bcf\u65e5310-320mg<\/h3>\n<p>\u9382\u8cea\u6709\u52a9\u6e1b\u8f15\u7d93\u524d\u75c7\u5019\u7fa4\u3001\u808c\u8089\u75d9\u6523\u548c\u60c5\u7dd2\u6ce2\u52d5\uff0c\u540c\u6642\u652f\u6301\u904b\u52d5\u8868\u73fe\u548c\u6062\u5fa9\u3002<\/p>\n<ul>\n<li>\u6700\u4f73\u98df\u7269\u4f86\u6e90\uff1a\u9ed1\u6731\u53e4\u529b\u3001\u5357\u74dc\u7c7d\u3001\u674f\u4ec1\u3001\u8170\u679c\u3001\u83e0\u83dc<\/li>\n<li>\u7814\u7a76\u986f\u793a\uff1a\u6bcf\u65e5\u88dc\u5145\u9382\u53ef\u6e1b\u5c11PMS\u75c7\u72c0\u905440%<\/li>\n<\/ul>\n<h3>Omega-3\u8102\u80aa\u9178\uff1a\u6bcf\u65e51-2\u514bEPA+DHA<\/h3>\n<p>\u5f37\u6548\u6297\u708e\u4f5c\u7528\uff0c\u6e1b\u5c11\u524d\u5217\u817a\u7d20\uff08prostaglandins\uff09\u5206\u6ccc\uff0c\u76f4\u63a5\u7de9\u89e3\u75db\u7d93\u3002<\/p>\n<ul>\n<li>\u6700\u4f73\u98df\u7269\uff1a\u4e09\u6587\u9b5a\u3001\u9bd6\u9b5a\u3001\u6c99\u7538\u9b5a\u3001\u4e9e\u9ebb\u7c7d\u3001\u5947\u4e9e\u7c7d<\/li>\n<\/ul>\n<h3>B\u65cf\u7dad\u4ed6\u547d<\/h3>\n<ul>\n<li><strong>B6<\/strong>\uff1a\u652f\u6301\u8840\u6e05\u7d20\u5408\u6210\uff0c\u6539\u5584PMS\u60c5\u7dd2\u75c7\u72c0\u3002\u98df\u7269\uff1a\u9999\u8549\u3001\u96de\u80f8\u3001\u756a\u85af<\/li>\n<li><strong>B12<\/strong>\uff1a\u652f\u6301\u7d05\u8840\u7403\u751f\u6210\uff0c\u9810\u9632\u8ca7\u8840\u3002\u98df\u7269\uff1a\u8c9d\u6bbc\u985e\u3001\u96de\u86cb\u3001\u4f4e\u8102\u5976<\/li>\n<li><strong>\u8449\u9178<\/strong>\uff1a\u7d30\u80de\u4fee\u5fa9\uff0c\u5c24\u5176\u6708\u7d93\u671f\u5f8c\u91cd\u5efa\u3002\u98df\u7269\uff1a\u6df1\u7da0\u8272\u852c\u83dc\u3001\u8c46\u985e<\/li>\n<\/ul>\n<h2>\u914d\u5408\u9031\u671f\u7684\u8a13\u7df4\u98f2\u98df\u8abf\u6574<\/h2>\n<h3>\u6708\u7d93\u671f\u8a13\u7df4\u98f2\u98df<\/h3>\n<ul>\n<li>\u4ee5\u6062\u5fa9\u6027\u904b\u52d5\u70ba\u4e3b\uff08\u745c\u4f3d\u3001\u6563\u6b65\uff09\uff0c\u98f2\u98df\u4ee5\u6297\u708e\u548c\u88dc\u9435\u70ba\u91cd\u9ede<\/li>\n<li>\u8a13\u7df4\u524d\uff1a\u4e00\u5c0f\u4efd\u71d5\u9ea5+\u5947\u4e9e\u7c7d+\u85cd\u8393<\/li>\n<li>\u8a13\u7df4\u5f8c\uff1a\u83e0\u83dc\u96de\u86cb\u7092\u98ef+\u4e00\u676f\u4f4e\u8102\u5976<\/li>\n<\/ul>\n<h3>\u5375\u6ce1\u671f\u8a13\u7df4\u98f2\u98df\uff08\u6700\u4f73\u8a13\u7df4\u8996\u7a97\uff09<\/h3>\n<ul>\n<li>\u9ad8\u5f37\u5ea6\u8a13\u7df4\u3001\u91cd\u91cf\u8a13\u7df4\u6700\u4f73\u6642\u671f<\/li>\n<li>\u8a13\u7df4\u524d\uff1a\u9999\u8549+\u82b1\u751f\u91ac+\u71d5\u9ea5\u9905<\/li>\n<li>\u8a13\u7df4\u5f8c\uff1a\u96de\u80f8\u8089\u6c99\u62c9+\u756a\u85af+\u5e0c\u81d8\u4e73\u916a<\/li>\n<\/ul>\n<h3>\u9ec3\u9ad4\u671f\u8a13\u7df4\u98f2\u98df<\/h3>\n<ul>\n<li>\u5f37\u5ea6\u53ef\u9069\u5ea6\u964d\u4f4e\uff0c\u91cd\u9ede\u5728\u6062\u5fa9\u8cea\u91cf<\/li>\n<li>\u589e\u52a0100-200\u5361\u8def\u91cc\u5065\u5eb7\u98df\u7269\uff0c\u6eff\u8db3\u4ee3\u8b1d\u9700\u6c42<\/li>\n<li>\u8a13\u7df4\u524d\uff1a\u5168\u9ea5\u5410\u53f8+\u725b\u6cb9\u679c+\u86cb<\/li>\n<li>\u8a13\u7df4\u5f8c\uff1a\u4e09\u6587\u9b5a\u7cd9\u7c73\u98ef+\u897f\u862d\u82b1+\u67b8\u675e<\/li>\n<\/ul>\n<h2>\u9999\u6e2f\u5973\u6027\u5be6\u7528\u98f2\u98df\u5efa\u8b70<\/h2>\n<h3>\u5916\u98df\u7b56\u7565<\/h3>\n<ul>\n<li>\u6708\u7d93\u671f\uff1a\u9078\u64c7\u8c46\u8150\u7172\u3001\u83e0\u83dc\u7092\u86cb\u3001\u756a\u8304\u725b\u8169\u98ef<\/li>\n<li>\u5375\u6ce1\u671f\uff1a\u9078\u64c7\u96de\u80f8\u8089\u4fbf\u7576\u3001\u4e09\u6587\u9b5a\u58fd\u53f8\u3001\u7cd9\u7c73\u98ef<\/li>\n<li>\u9ec3\u9ad4\u671f\uff1a\u907f\u514d\u6e2f\u5f0f\u5976\u8336\u904e\u591a\uff0c\u9078\u64c7\u8c46\u6f3f\u6216\u4f4e\u8102\u5976<\/li>\n<\/ul>\n<h3>\u9999\u6e2f\u5973\u6027\u5e38\u898b\u554f\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