1. Pay attention to diet
What food do you usually eat? How to eat? If you "have never thought about it," then think about it. Ask the patients with constipation, there are very few items with high scores (in the previous article "Causes of Constipation"), it is not surprising that constipation occurs.
Always eat out, or buy ready-made food to eat at home, so the vitamin deficiency of vegetables is very common. Before eating, I eat pastries and drinks to fill my stomach. When I have a meal, there will be no more food.
The items listed in the previous article are necessary to eliminate constipation. I hope you can compare your dietary life and seriously improve the lack of items.
2. Breakfast-------can not be underestimated.
Among meals, breakfast is the most important thing. Eating breakfast is not only a nutritional problem, it is also an incentive for bowel reflex. Taking breakfast seriously and changing the habit of casually eating some quick foods such as bread is the first step to relieve your constipation.
"Busy in the morning, no time, panicked" Wouldn't it be resolved if you don't get up early? Live seriously and live happily.
3. Eat on time
Pay attention to time when eating. For example, “I’m working and don’t have time to cook? I always buy a box lunch? How can I ensure that I don’t have constipation?” That is to pay attention to the meal time. For a healthier life, life should be regular, so the stomach should Work at work, and rest at rest. In that case, bowel movements will be regular.
4. What to eat
Pay attention to the nutritional balance, that is, no partial eclipse, that is, the regularity of eating time, and the food you eat should be principled. Change the habit of picky eaters, change the habit of eating fast food, and take a variety of foods daily. . Such as 1. Fish or meat 2. Milk or soy products 3. Fresh vegetables 4. Fruits or other vegetables 5. Water 6. Grains. Even if you can't get so many kinds of food every day, you should use a three-day cycle, make reasonable combinations and clever combinations, and eat these kinds of food once as much as possible.
5. Processed vegetables are better than fresh vegetables
A patient with constipation told me to eat a lot of vegetables every day, and I only found out that it was a cold dressing (because it is large in size and contains less fiber).
6. Drink plenty of water
Moisture, especially a glass of water in the morning. The human body needs it a day, 2500ML to 3000ML, especially when you exercise a lot, you must drink more water, so as to ensure the water in the intestines, and prevent dry stool from being difficult to eliminate, which will also cause hemorrhoids and bleeding.
7. Eat more foods containing fiber
cereal. Crude rice, buckwheat bread, oatmeal,.
Tubers. Sweet potatoes, potatoes, sweet potatoes, etc.
Seaweed. Kelp, seaweed, etc. not only contain fiber but also have low calories, so don’t worry about getting fat
Vegetables. Carrots, pumpkins, lentils, spinach and other leafy vegetables. It is best to process it.
Mushrooms. Shiitake and wild mushrooms can also enhance the body's immunity.
fruit. Bananas, oranges, apples, watermelons, etc. The fruit contains acidic substances, which can stimulate gastrointestinal motility.
Beans. Soybeans, mung beans, green peas, etc.
Reasons for eating
First increase stool volume
The third food to eat less: ① spicy and stimulating seasonings and alcohol, ② thick and thick fish soup or broth, ③ sour food. ④Caffeine-rich foods such as strong tea, espresso, green tea, ⑤Soda.