WHAT ARE THE SEVEN GOLDEN RULES FOR IMPROVING CONSTIPATION?

Under normal circumstances, people think that one day or two days of bowel movements are normal, but in fact 2-3 times a day is the best state of the excretory system, and the feeling of each bowel movement is not stagnation, smooth feeling full (not equal to diarrhea). According to this standard, there should be quite a few people who suffer from constipation. So, how to cure constipation? The following seven golden rules will help you solve your problems.

INGREDIENTS

1. High fiber diet:

Dietary fiber has a good effect on increasing the volume of feces and increasing the ability of bowel movements. The water-soluble dietary fiber also has the function of allowing the stool to absorb water and retain water, making the stool softer and preventing constipation. Food sources: vegetables, fruits, cereals, coarse grains, miscellaneous beans.

2. Maintain a sufficient amount of drinking water:

It is said that dietary fiber can absorb water and keep water. If this person does not drink water or drink very little, the dietary fiber can absorb water and keep water. It is white, and without the participation of water, the feces are difficult to discharge. The operation is inseparable from water. Recommended dosage: at least 1200ml per day, drink separately, 100-200ml each time. In the morning, you can drink 300ml at a time to promote defecation.

3. Reduce meat intake:

Meat, eggs, cheese, and refined pasta will increase the degree of constipation, and should not be eaten too much; whole grains of coarse grains, beans, potatoes, fresh vegetables and fruits have a opposite effect on them, which can promote feces. Excretion, improve constipation.

4. Recommended dosage:

Meat does not exceed 150g per day, one egg, cheese can not eat without eating (drinking 200ml yogurt is not bad), it is best to eat some coarse grains in pasta, eat more VC food; vitamin C has many effects, in The point of relief of constipation is that it relaxes the intestines and smoothes out the process of excreting feces. Food sources: fresh fruits and vegetables such as kiwi, jujube (fresh), sea buckthorn, thorn pear, broccoli, tomato, Chinese cabbage.

5. Probiotics keep health:

Probiotics are the best partners of the digestive tract. This statement has been proved by many studies. Probiotics can increase the absorption of minerals, help to make vitamins, and most importantly, relieve constipation. Probiotics help the beneficial bacteria of the large intestine. Increase value and inhibit the growth of harmful bacteria. Promote intestinal health.

Food source: yogurt, lactic acid bacteria beverage (content is very important) or direct use of probiotics.

6. Eat some seeds every day:

It can provide some lipid substances to the human body and has the function of moistening the intestines; in addition, seeds such as chia seeds, sage, flaxseed and sesame can also provide a certain amount of dietary fiber; these seeds are also rich in vitamin E; The points are nutrients that can make the feces smooth, so eating seeds every day is conducive to alleviating and preventing constipation.

Recommended dosage: 1 tablespoon per day (spoon for dinner).

7. Maintain adequate exercise:

Exercise is the key to alleviating and preventing constipation! Exercise can increase the muscles of the abdomen and help the intestinal motility; exercise can help the rapid consumption of food and speed up the discharge of feces.

Sports scale: fast walking, jogging are good aerobic exercise, tapping, pressing the abdomen can alleviate constipation, no matter which sport, the whole body can sweat slightly, no need to sweat!

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