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I use VMware Fusion created a VM(Linux) in my Mac, but I don't know how to delivery the data from my Mac to the VM.

If the VM is on the Windows I can use the WinSCP to load data to it, but how can I load data to VM from Mac?

Some friend can recommend me a software to load data to Linux?

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You can mount a directory (or drive) of VM on your Mac or vice-versa with NFS, for example:

On Linux:

First install (and start) NFS on your linux VM, if your distro is debian based:

sudo apt install nfs-kernel-server
sudo systemctl nfs-kernel-server start

1) Create user account, in this example, let's set the user and group ID to 5000

useradd -u 5000 macusers    

2) Set password for NFS user account:

# passwd macusers

3) Edit the exports file, here we use vim:

# vim /etc/exports

4) Add the following line (fix to your context):

/home/user/share 192.168.1.0/24(rw,sync,no_root_squash,no_subtree_check)

5) Save and exit.

6) Set permission to exports:

chown -R macuser:macuser /home/user/share

Enable NFS on OS X

1) On a terminal window, start the NFS service (enter your password, if necessary):

# sudo nfs start

2) Close the terminal window.

Launch Connect to server:

1) Press Command+K to launch Connect to Server.

2) In the server address field enter nfs:// define the network protocol for CIFS and then enter the IP address of the server with the export path

nfs://192.168.5.3/home/user/share

3) Click connect to connect to share.

See this link for more detail.

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At last, I find the FTP tool for mac:

FileZilla

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muCommander has two-tabs interface similar to WinSCP and AFAIK can copy files over ssh in the same way.

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