{"id":353,"date":"2026-05-05T09:00:00","date_gmt":"2026-05-05T01:00:00","guid":{"rendered":"https:\/\/matsuhealth.com\/zh\/?p=353"},"modified":"2026-05-10T14:33:24","modified_gmt":"2026-05-10T06:33:24","slug":"fasting-pms","status":"publish","type":"post","link":"https:\/\/matsuhealth.com\/zh\/fasting-pms\/","title":{"rendered":"\u901a\u8fc7\u65ad\u98df\u548c\u6b63\u786e\u996e\u98df\u7f13\u89e3\u7ecf\u524d\u7efc\u5408\u75c7\u548c\u75db\u7ecf"},"content":{"rendered":"<div class=\"balloon\">\n<figure class=\"balloon__img balloon__img-left\">\n<div><\/div><figcaption class=\"balloon__name\">\u30de\u30c4<\/figcaption><\/figure>\n<div class=\"balloon__text balloon__text-right\">\u8bb8\u591a\u5973\u6027\u5c06\u7ecf\u524d\u7efc\u5408\u75c7\u548c\u75db\u7ecf\u89c6\u4e3a\u4e0d\u53ef\u907f\u514d\u2014\u2014\u4f46\u5b83\u4eec\u4e0d\u5fc5\u5982\u6b64\u3002\u5c06\u95f4\u6b47\u6027\u65ad\u98df\u4e0e\u6b63\u786e\u7684\u996e\u98df\u76f8\u7ed3\u5408\uff0c\u53ef\u4ee5\u663e\u8457\u7f13\u89e3\u6fc0\u7d20\u9a71\u52a8\u7684\u75c7\u72b6\u3002<\/div>\n<\/div>\n<h2>\u4e3a\u4ec0\u4e48\u65ad\u98df\u53ef\u4ee5\u7f13\u89e3\u7ecf\u524d\u7efc\u5408\u75c7\u548c\u75db\u7ecf<\/h2>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/themes\/the-thor\/img\/dummy.gif\" data-layzr=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/uploads\/2026\/04\/fasting-pms-zh-img1.jpg\" alt=\"woman healthy lifestyle wellness calm nature\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by olia danilevich \/ Pexels<\/figcaption><\/figure>\n<\/p>\n<h3>\u6839\u672c\u539f\u56e0\uff1a\u96cc\u6fc0\u7d20\u8fc7\u591a\u548c\u6162\u6027\u708e\u75c7<\/h3>\n<p>\u7ecf\u524d\u7efc\u5408\u75c7\u75c7\u72b6\u2014\u2014\u6613\u6012\u3001\u8179\u80c0\u3001\u5934\u75db\u3001\u75b2\u52b3\u2014\u2014\u4e3b\u8981\u7531 <span class=\"marker-thickPink\"><strong>\u96cc\u6fc0\u7d20\u4e3b\u5bfc\u548c\u6162\u6027\u4f4e\u5ea6\u708e\u75c7\u9a71\u52a8\u3002<\/strong><\/span><\/p>\n<p>\u65ad\u98df\u964d\u4f4e\u80f0\u5c9b\u7d20\u6c34\u5e73\uff0c\u52a0\u901f\u809d\u810f\u89e3\u6bd2\uff0c\u5e2e\u52a9\u8eab\u4f53<span class=\"marker-thickYellow\"><strong>\u6392\u51fa\u4f7f\u7528\u8fc7\u7684\u96cc\u6fc0\u7d20\u800c\u4e0d\u662f\u8ba9\u5b83\u88ab\u91cd\u65b0\u5438\u6536<\/strong><\/span>\u2014\u2014\u8fd9\u662f\u96cc\u6fc0\u7d20\u4e3b\u5bfc\u7684\u5173\u952e\u9a71\u52a8\u56e0\u7d20\u3002<\/p>\n<p>\u6b64\u5916\uff0c\u65ad\u98df\u7684\u6297\u708e\u6548\u679c\u51cf\u5c11\u4e86\u524d\u5217\u817a\u7d20\u7684\u8fc7\u5ea6\u4ea7\u751f\uff0c\u76f4\u63a5\u7f13\u89e3\u4e86\u6708\u7ecf\u75c9\u631b\u3002<\/p>\n<div class=\"balloon\">\n<figure class=\"balloon__img balloon__img-left\">\n<div><\/div><figcaption class=\"balloon__name\">\u30de\u30c4<\/figcaption><\/figure>\n<div class=\"balloon__text balloon__text-right\">\u809d\u810f\u5bf9\u4e8e\u6e05\u9664\u4f7f\u7528\u8fc7\u7684\u96cc\u6fc0\u7d20\u81f3\u5173\u91cd\u8981\u3002\u65ad\u98df\u7ed9\u809d\u810f\u7a7a\u95f4\u6765\u6b63\u786e\u5b8c\u6210\u8fd9\u9879\u5de5\u4f5c\u3002\u5f53\u96cc\u6fc0\u7d20\u88ab\u6b63\u786e\u6e05\u9664\u65f6\uff0c\u7ecf\u524d\u7efc\u5408\u75c7\u75c7\u72b6\u53ef\u4ee5\u663e\u8457\u6539\u5584\u3002<\/div>\n<\/div>\n<h2>\u5e73\u8861\u6fc0\u7d20\u76845\u4e2a\u996e\u98df\u89c4\u5219<\/h2>\n<h3>\u89c4\u5219#1\uff1a\u51cf\u5c11\u7cd6\u548c\u7cbe\u5236\u78b3\u6c34\u5316\u5408\u7269<\/h3>\n<p>\u8840\u7cd6\u5cf0\u503c\u4f1a\u5f15\u53d1\u80f0\u5c9b\u7d20\u6ce2\u52a8\uff0c\u7834\u574f\u6fc0\u7d20\u5e73\u8861\u3002\u51cf\u5c11\u767d\u7c73\u3001\u9762\u5305\u548c\u751c\u98df\u53ef\u7a33\u5b9a\u8840\u7cd6\u5e76\u652f\u6301\u6fc0\u7d20\u5065\u5eb7\u3002<\/p>\n<h3>\u89c4\u5219#2\uff1a\u591a\u5403\u7ea4\u7ef4\u4ee5\u9632\u6b62\u96cc\u6fc0\u7d20\u518d\u5438\u6536<\/h3>\n<p>\u6765\u81ea\u852c\u83dc\u3001\u8c46\u7c7b\u548c\u5168\u8c37\u7269\u7684\u81b3\u98df\u7ea4\u7ef4\u4fdd\u6301\u96cc\u6fc0\u7d20\u6392\u6cc4\u9014\u5f84\u6b63\u5e38\u5de5\u4f5c\u3002\u6bcf\u5929\u76ee\u680725g\u6216\u4ee5\u4e0a\u7684\u7ea4\u7ef4\u3002<\/p>\n<h3>\u89c4\u5219#3\uff1a\u5403\u6b27\u7c73\u4f3d-3\u8102\u80aa\u9178\u4ee5\u51cf\u5c11\u708e\u75c7<\/h3>\n<p>\u8102\u80aa\u9c7c\u3001\u6838\u6843\u548c\u4e9a\u9ebb\u7c7d\u6cb9\u4e2d\u7684\u6b27\u7c73\u4f3d-3\u5e2e\u52a9\u6291\u5236\u5bfc\u81f4\u6708\u7ecf\u75c9\u631b\u7684\u708e\u75c7\u524d\u5217\u817a\u7d20\u3002<\/p>\n<p><span class=\"marker-thickYellow\"><strong>\u6bcf\u5468\u5403\u8102\u80aa\u9c7c3\u6b21\u4ee5\u4e0a<\/strong><\/span>\u662f\u7f13\u89e3\u7ecf\u671f\u75bc\u75db\u6700\u6709\u6548\u7684\u996e\u98df\u6539\u53d8\u4e4b\u4e00\u3002<\/p>\n<h3>\u89c4\u5219#4\uff1a\u8865\u5145\u9541<\/h3>\n<p>\u9541\u653e\u677e\u5b50\u5bab\u808c\u8089\uff0c\u51cf\u5c11\u5305\u62ec\u6613\u6012\u3001\u5934\u75db\u548c\u6c34\u80bf\u5728\u5185\u7684\u7ecf\u524d\u7efc\u5408\u75c7\u75c7\u72b6\u3002\u597d\u7684\u6765\u6e90\uff1a\u83e0\u83dc\u3001\u575a\u679c\u3001\u9ed1\u5de7\u514b\u529b\u3001\u8c46\u8150\u3002<\/p>\n<h3>\u89c4\u5219#5\uff1a\u6bcf\u5929\u5403\u53d1\u9175\u98df\u54c1<\/h3>\n<p>\u80a0\u9053\u5fae\u751f\u7269\u7ec4\u76f4\u63a5\u5f71\u54cd\u96cc\u6fc0\u7d20\u4ee3\u8c22\u3002\u9178\u5976\u3001\u5473\u564c\u3001\u6ce1\u83dc\u7b49\u53d1\u9175\u98df\u54c1\u6ecb\u517b\u4fdd\u6301\u96cc\u6fc0\u7d20\u6392\u6cc4\u6b63\u5e38\u5de5\u4f5c\u7684\u80a0\u9053\u7ec6\u83cc\u3002<\/p>\n<h2>\u4e0e\u6708\u7ecf\u5468\u671f\u540c\u6b65\u7684\u65ad\u98df\u65f6\u95f4\u8868<\/h2>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/themes\/the-thor\/img\/dummy.gif\" data-layzr=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/uploads\/2026\/04\/fasting-pms-zh-img2.jpg\" alt=\"healthy food vegetables fruits hormone balance\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by Cup of  Couple \/ Pexels<\/figcaption><\/figure>\n<\/p>\n<table>\n<thead>\n<tr>\n<th>\u9636\u6bb5<\/th>\n<th>\u5929\u6570<\/th>\n<th>\u65ad\u98df\u5f3a\u5ea6<\/th>\n<th>\u6ce8\u610f\u4e8b\u9879<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u6708\u7ecf\u671f<\/td>\n<td>1\u20135<\/td>\n<td>\u4f11\u606f\u6216\u8f7b\u67d412h<\/td>\n<td>\u4f18\u5148\u4f11\u606f\u548c\u8425\u517b<\/td>\n<\/tr>\n<tr>\n<td>\u5375\u6ce1\u671f<\/td>\n<td>6\u201313<\/td>\n<td>\u6807\u51c616h\u65ad\u98df<\/td>\n<td>\u80fd\u91cf\u4e0a\u5347\u2014\u2014\u826f\u597d\u7684\u65ad\u98df\u7a97\u53e3<\/td>\n<\/tr>\n<tr>\n<td>\u6392\u5375\u671f<\/td>\n<td>~\u7b2c14\u5929<\/td>\n<td>\u6807\u51c616h\u65ad\u98df<\/td>\n<td>\u80fd\u91cf\u5cf0\u503c\u2014\u2014\u65ad\u98df\u611f\u89c9\u6700\u5bb9\u6613<\/td>\n<\/tr>\n<tr>\n<td>\u9ec4\u4f53\u671f\uff08\u7ecf\u524d\u7efc\u5408\u75c7\uff09<\/td>\n<td>15\u201328<\/td>\n<td>\u6e29\u548c12\u201314h\u65ad\u98df<\/td>\n<td>\u9965\u997f\u611f\u589e\u52a0\u2014\u2014\u4e0d\u8981\u5f3a\u8feb<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span class=\"marker-thickBlue\"><strong>\u65ad\u98df\u5e94\u8be5\u9002\u5e94\u4f60\u7684\u8eab\u4f53\u2014\u2014\u800c\u4e0d\u662f\u76f8\u53cd\u3002<\/strong><\/span><\/p>\n<div class=\"balloon\">\n<figure class=\"balloon__img balloon__img-left\">\n<div><\/div><figcaption class=\"balloon__name\">\u30de\u30c4<\/figcaption><\/figure>\n<div class=\"balloon__text balloon__text-right\">\u6211\u89c1\u8fc7\u7684\u6700\u6210\u529f\u7684\u5973\u6027\u65ad\u98df\u8005\u53ea\u662f\u5728\u6708\u7ecf\u524d\u7f29\u77ed\u65ad\u98df\u65f6\u95f4\u3002\u8fd9\u4e00\u5c0f\u5c0f\u7684\u8c03\u6574\u4f7f\u6574\u4e2a\u5b9e\u8df5\u957f\u671f\u53ef\u6301\u7eed\u3002<\/div>\n<\/div>\n<div class=\"ep-box bgc-VPturquoise\">\n<p>\u25bc \u76f8\u5173\u6587\u7ae0<\/p>\n<ul>\n<li><a href=\"https:\/\/matsuhealth.com\/zh\/if-fasting\/\">16:8\u95f4\u6b47\u6027\u65ad\u98df\u5b8c\u6574\u6307\u5357<\/a><\/li>\n<li><a href=\"https:\/\/matsuhealth.com\/zh\/fasting-liver\/\">\u6574\u987f\u809d\u810f\u548c\u8840\u7cd6\u76846\u4e2a\u65ad\u98df\u6280\u5de7<\/a><\/li>\n<li><a href=\"https:\/\/matsuhealth.com\/zh\/fasting-science\/\">\u79d1\u5b66\u652f\u6301\u7684\u95f4\u6b47\u6027\u65ad\u98df\u597d\u5904<\/a><\/li>\n<li><a href=\"https:\/\/matsuhealth.com\/zh\/fasting-first-meal\/\">\u65ad\u98df\u540e\u7a33\u5b9a\u8840\u7cd6\u7684\u6700\u4f73\u7b2c\u4e00\u9910<\/a><\/li>\n<\/ul>\n<\/div>\n<h2>\u5e38\u89c1\u95ee\u9898<\/h2>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/themes\/the-thor\/img\/dummy.gif\" data-layzr=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/uploads\/2026\/04\/fasting-pms-zh-img3.jpg\" alt=\"woman yoga meditation wellness morning\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by Quang Nguyen Vinh \/ Pexels<\/figcaption><\/figure>\n<\/p>\n<h3>\u6708\u7ecf\u671f\u95f4\u65ad\u98df\u5b89\u5168\u5417\uff1f<\/h3>\n<p>\u5efa\u8bae\u5728\u6708\u7ecf\u671f\u95f4\u8fdb\u884c\u6e29\u548c\u768412\u5c0f\u65f6\u65ad\u98df\u6216\u5b8c\u5168\u4f11\u606f\u3002\u957f\u65f6\u95f4\u65ad\u98df\u53ef\u80fd\u4f1a\u5347\u9ad8\u76ae\u8d28\u9187\u5e76\u52a0\u91cd\u6fc0\u7d20\u5931\u8c03\u3002<\/p>\n<h3>\u65ad\u98df\u9700\u8981\u591a\u957f\u65f6\u95f4\u624d\u80fd\u6539\u5584\u7ecf\u524d\u7efc\u5408\u75c7\u75c7\u72b6\uff1f<\/h3>\n<p>\u5927\u591a\u6570\u5973\u6027\u57282\u20133\u4e2a\u6708\u7ecf\u5468\u671f\uff082\u20133\u4e2a\u6708\uff09\u540e\u6ce8\u610f\u5230\u6539\u5584\u3002\u5c06\u5468\u671f\u540c\u6b65\u65ad\u98df\u4e0e\u996e\u98df\u6539\u53d8\u76f8\u7ed3\u5408\u53ef\u52a0\u901f\u6548\u679c\u3002<\/p>\n<h3>\u54ea\u4e9b\u8865\u5145\u5242\u4e0e\u65ad\u98df\u4e00\u8d77\u5e2e\u52a9\u7ecf\u524d\u7efc\u5408\u75c7\uff1f<\/h3>\n<p>\u9541\u3001\u7ef4\u751f\u7d20B6\u3001\u6b27\u7c73\u4f3d-3\uff08DHA\/EPA\uff09\u548c\u7ef4\u751f\u7d20D\u7ecf\u8fc7\u5145\u5206\u7814\u7a76\uff0c\u5bf9\u7f13\u89e3\u7ecf\u524d\u7efc\u5408\u75c7\u6709\u6548\u3002<\/p>\n<h2>\u4eca\u5929\u5f00\u59cb\u4f60\u7684\u6fc0\u7d20\u652f\u6301\u4e60\u60ef<\/h2>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/themes\/the-thor\/img\/dummy.gif\" data-layzr=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/uploads\/2026\/04\/fasting-pms-zh-img4.jpg\" alt=\"healthy woman morning routine calm happy\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by Andrea Piacquadio \/ Pexels<\/figcaption><\/figure>\n<\/p>\n<div class=\"ep-box bgc-VPgreen\">\n<ol>\n<li><span class=\"marker-thickYellow\"><strong>\u5c06\u65ad\u98df\u4e0e\u5468\u671f\u540c\u6b65\u2014\u2014\u5728\u9ec4\u4f53\u671f\u7f29\u77ed<\/strong><\/span><\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u51cf\u5c11\u7cd6\u548c\u7cbe\u5236\u78b3\u6c34\u5316\u5408\u7269<\/strong><\/span><\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u591a\u5403\u7ea4\u7ef4\u4ee5\u9632\u6b62\u96cc\u6fc0\u7d20\u518d\u5438\u6536<\/strong><\/span><\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u6bcf\u5468\u5403\u8102\u80aa\u9c7c3\u6b21\u4ee5\u4e0a<\/strong><\/span><\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u6bcf\u5929\u5403\u53d1\u9175\u98df\u54c1<\/strong><\/span><\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u6708\u7ecf\u524d\u4e00\u5468\u589e\u52a0\u9541\u7684\u6444\u5165<\/strong><\/span><\/li>\n<\/ol>\n<\/div>\n<p>\u4ece\u4e24\u4e2a\u6539\u53d8\u5f00\u59cb\uff1a\u6708\u7ecf\u524d\u4e24\u5468\u51cf\u5c11\u7cd6\u5206\uff0c\u6bcf\u5468\u6dfb\u52a0\u4e24\u6b21\u8102\u80aa\u9c7c\u3002\u7ed9\u4e00\u4e2a\u5b8c\u6574\u7684\u5468\u671f\u3002<\/p>\n<div class=\"balloon\">\n<figure class=\"balloon__img balloon__img-left\">\n<div><\/div><figcaption class=\"balloon__name\">\u30de\u30c4<\/figcaption><\/figure>\n<div class=\"balloon__text balloon__text-right\">\u7ecf\u524d\u7efc\u5408\u75c7\u4e0d\u662f\u4f60\u5fc5\u987b\u6c38\u4e45\u63a5\u53d7\u7684\u4e1c\u897f\u3002\u65ad\u98df\u548c\u996e\u98df\u4e0a\u7684\u5c0f\u800c\u6301\u7eed\u7684\u6539\u53d8\u53ef\u4ee5\u771f\u6b63\u6539\u53d8\u4f60\u6708\u7ecf\u5468\u671f\u7684\u8d28\u91cf\u3002\u4e00\u4e2a\u5468\u671f\u5c31\u8db3\u4ee5\u611f\u53d7\u5230\u53d8\u5316\uff01<\/div>\n<\/div>\n<p>\u25bc \u89c2\u770b\u672c\u6587\u7684\u89c6\u9891\u7248\u672c<\/p>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\">\n<div class=\"wp-block-embed__wrapper\"><iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/WO3Dq4rhn_o\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" 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