Pingguo 1
Apples are rich in dietary fiber-pectin. Pectin can protect intestinal wall, activate beneficial bacteria in intestinal tract and regulate gastrointestinal function, so it can effectively clean intestinal tract and prevent constipation. Apples can play a two-way adjustment role in defecation. When you are constipated, eating more apples can play a laxative role. Pectin in apples can absorb 2.5 times of its own volume of water, making feces soft and easy to discharge, which can relieve constipation. When the stool is diarrhea, pectin can absorb the water in the stool and thicken the loose stool, thus playing a role in stopping diarrhea. This two-way adjustment of apple is very mild, especially suitable for the elderly and infants. Wash apples with running water, eat 1-2 apples a day, and have an empty stomach every morning and evening.
2. Monkey Peach
Kiwi contains more dietary fiber, oligosaccharides and protein-decomposing enzymes, which can not only quickly remove harmful metabolites accumulated in the body, but also prevent constipation. It can also prevent colon cancer. Kiwifruit is rich in vitamin C, which improves immunity and softens blood vessels. 1-2 Eat on an empty stomach every morning and then once every hour.
3. Citrus
Citrus is rich in dietary fiber, which can promote gastrointestinal peristalsis and digestion, but can not reduce blood lipid and blood pressure. Just take 2-3 tablets a day. If you eat too much, you will be afraid that some people will get angry easily. The white meridian silk on orange meat can be eaten. How to prevent constipation
4.pierce
Pear contains a lot of water, which can relieve constipation, induce diuresis and lower blood pressure, and is also good for pharyngitis. Take 1-2 capsules a day.
5. Son
Grapefruit can moisten the intestines and relax the bowels, and eat half a grapefruit every day after meals.
6.berries
Strawberry is not only rich in vitamins and minerals, but also contains high dietary fiber, which has the functions of moistening dryness, promoting fluid production and regulating the stomach. Eating more won't catch a cold or get angry. This is a fruit suitable for all ages in Xian Yi.
7. Luo people
Pineapple has the function of clearing intestines and detoxifying. Bromelain can effectively decompose protein in food and increase gastrointestinal peristalsis. Peel the pineapple, cut it into small pieces, put it in a blender, pour out the juice, mix it with honey and lemon juice and drink it. Runchang laxative, slimming and losing weight.
8.bananas
Cooked bananas are high in dietary fiber and potassium, which moistens the intestines and relieves constipation, but green bananas have no obvious effect.
9. Peaches and walnuts are not only brain tonic, but also suitable for people with dry stools, eating three a day. Rich in vitamin e.
Generally speaking, fruits for treating constipation basically have a common feature, that is, they contain more dietary fiber. These fruits include:
Grapefruit, orange, jujube, banana, tomato, yacon, kiwi fruit, mulberry, etc.
Most constipation is functional and a "normal" response of the intestine to diet. Constipation can be corrected by adjusting diet and using some functional foods.
Some suggestions can help you never get constipated again:
1, establish defecation habits and good defecation habits: such as reminding defecation regularly and choosing a comfortable toilet environment.
2, eat more coarse grains, the staple food should be coarse and fine, it is best to give priority to coarse grains. Coarse grains include whole wheat flour, brown rice, oats, millet, buckwheat, barley, sorghum, corn, red beans, mung beans and lentils.
3, exercise+drink water, drink more water every day (don't drink strong tea and carbonated drinks), drink more times. At the same time, moderate-intensity exercise, such as brisk walking, jogging, dancing, etc. It should be done for about an hour every day, subject to being able to talk but not sing during exercise.
As long as it is constipation, many friends pay attention to eating fruit. Fruit gives you the feeling that it is full of water, can moisten intestines, is rich in dietary fiber, can promote gastrointestinal peristalsis and help relieve constipation. In fact, eating fruit does help defecation, but there are also many foods that can help defecation. In addition, a better way is to prevent constipation, rather than trying to help defecate after constipation.
There may be many reasons for constipation. If it is caused by gastrointestinal diseases, you must prescribe the right medicine and see a doctor on time, such as colitis and colitis. Many friends with colitis and problems with the large intestine put off constipation again and again, and finally dragged the tumor out. Isn't this not worth the loss? There are also some friends who are nervous, have great pressure in life and work, and have nervous constipation. These friends are not pursuing what food can relieve constipation. The first thing to do is to adjust your emotions and find ways to decompress and calm yourself down. This is the best way to prevent constipation. If there is no hurdle, give yourself some confidence and hope, and life will always find a way. There are also some friends who may be constipated by sudden changes in their life, diet and work habits, such as business trips, business trips, insomnia and changes in weekend work arrangements, and they are very common. Don't worry about this kind of constipation, as long as you pay a little attention to adjusting your schedule, choose foods close to your daily diet, and stabilize them for a few days. In addition, there are constipation caused by poor defecation and sphincter weakness. For middle-aged and elderly friends, such friends must strengthen exercise and improve their physique. It is recommended to walk about 7000 times a day, and do more anal exercises to help defecate and promote gastrointestinal peristalsis.
Constipation is mostly due to missing the "defecation time", so that food residues accumulate in the large intestine and are constantly absorbed by water, resulting in dry stool and poor lubrication. The more it accumulates, the more the slag above oppresses the slag below, and the slag is compressed in volume and dense, making it more difficult to discharge. Therefore, it is the best way to prevent constipation to defecate in time and fix your own defecation time. After defecating at a fixed defecation time and forming a habit, gastrointestinal peristalsis will be more active, and defecation is most likely to occur during this time, which is also more conducive to defecation. If we are constipated, we can choose foods rich in dietary fiber, such as fruits mentioned by the subject, vegetables, coarse grains, coarse grains and other foods. Dietary fiber can fill the intestinal cavity and promote gastrointestinal peristalsis. Dietary fiber can also increase a lot of volume, enhance defecation and make defecation easier. Water-soluble dietary fiber can also absorb a lot of water, so that the stool will not be too dry and difficult to discharge. Increasing exercise is also a good way to relieve constipation, which can promote gastrointestinal peristalsis and relieve constipation.
Constipation is a problem that everyone will encounter more or less! I get constipated when I get angry. It's really hard. I tried many ways to solve it!
Many people suggest using kaisailu to solve the problem, but I definitely feel bad. After all, it is medicine, and some people say to drink senna, but it is useless for me to drink it!
Later, I found that drinking yogurt was also good. It is not bad to drink two cups of yogurt at a time. Many people say to eat more fruits and bananas, but I think it's useless.
I know we should eat more fruits. After all, there is still a lot of fiber, and it is right to eat more fruits!
Later, people told me to eat more pitaya. Personally, I think it is better than bananas anyway. I think I should eat more vegetables and drink more water.
Vegetables eat more fiber vegetables, such as celery and leeks, or drink a little honey water or two cups of yogurt, which feels good.
I think we should drink more water and exercise more every day to promote gastrointestinal peristalsis. My colleague used to let me massage my abdomen every day.
The key to increasing gastrointestinal peristalsis is that I am too lazy to insist. Anyway, I eat some fruit every day and I can eat an apple every day.
Do you think I'm right? Which method do you think is better? Welcome to write it out, so that our friends can benefit!
In order to achieve a good laxative effect, the simplest way is to eat more fruits containing dietary fiber such as apples, pears, peaches and dates. Dietary fiber has strong water absorption capacity, which can increase the volume of feces and accelerate the excretion of feces. Dietary fiber can not be absorbed in the small intestine, but fermented in the large intestine to provide energy for intestinal cells and intestinal flora.
There are many varieties of pears, and their energy is not high. The dietary fiber contents of Yaguang pear, Korla pear and Samui pear are higher, which are 5.1g100g, 6.7g/ 100g and 5.7g/ 100g respectively. Pears can be regarded as raw.
Jujube, in the world of jujube, the dietary fiber content of Leling jujube and Miyun jujube reached 8.8 g/100 g and 7.3 g/100 g respectively, and the potassium content of these two dates was also very rich.
Apples, containing pectin, have the effect of moistening dryness and relaxing bowels. Apple also contains fructose, B vitamins, vitamin C, vitamin E, potassium and other nutrients. Apples can eliminate garbage in the body and have a good effect on preventing cardiovascular and cerebrovascular diseases.
Bananas, there has always been a saying that bananas are laxative. In fact, the dietary fiber content in bananas is not as good as that in pears. There is a substance called tannic acid in uncooked bananas, which can also cause constipation. Even ripe bananas contain tannic acid, so don't be superstitious about eating bananas to relieve constipation. That's just a legend.
Adults should consume about 30 grams of dietary fiber and 200-350 grams of fruit every day. The dietary fiber content of eating only fruits is limited. Foods rich in dietary fiber include miscellaneous grains, beans and vegetables, which are also an indispensable part of three meals a day.
Helmsman of Nutrition Pirates ~ Fan Jun [national second-class public nutritionist, the fourth student of Wang Xingguo Nutrition Special Training Course, member of Dalian Nutrition Society, nutrition ambassador of Dalian Nutritionist Club].
What fruit is effective for constipation depends on the cause of constipation. Only by finding the right reason can constipation be avoided.
What are the causes of constipation?
There are many reasons for constipation. If it is chronic constipation, we must find ways to avoid it. Because long-term constipation is harmful to the body. What causes constipation? Let's take a look.
1, not defecating on time
Due to the tight pace of life or the nature of work, I can't defecate on time when I feel defecation. This feeling of defecation will disappear after a period of time, and the water in the feces will be reabsorbed by the large intestine, resulting in dry feces and difficult discharge.
2. Eat too little, or the food is too thin and lacks water.
Eating too little produces less feces; Or the food is too fine, the lack of crude fiber and other stimulation to the colon is reduced, and the lack of convenience leads to constipation.
3. Allergic bowel syndrome
Some people suffer from irritable bowel syndrome, which is characterized by abdominal pain, bloating, constipation or diarrhea, which is caused by colon motility disorder.
4. Drug addiction
Some people are used to taking laxatives for a long time, but they are prone to dependence after taking them for a long time, that is, they are more prone to constipation after stopping taking them.
5. Special people
The elderly, pregnant women, pregnant women and other special groups are prone to constipation.
What fruit is the most effective for constipation?
To treat constipation, we should not only think about what fruit is effective, but also solve the fundamental problem of the cause of constipation.
1, ensure adequate drinking water every day, and the catering institutions should achieve a balance between meat and vegetables, not only meat and vegetables.
2, in addition, you can't sit for a long time. If it is needed by work or the elderly, it is necessary to get up and exercise properly. It is best to take part in physical exercise.
3, fruit is essential every day. If you are constipated, don't eat some astringent fruits, such as sour fruits, which have a astringent effect and will make constipation more serious. So avoid eating uncooked bananas, sour pears and black dates, and eat more apples, oranges, peaches and watermelons.
4, you can massage the abdomen, lie on your back, bend your knees, lay flat on your abdomen left and right, and knead it clockwise for 5- 10 minutes, 2-3 times a day. It is helpful for constipation.
5, develop the habit of defecation on time every day, you can choose to get up early or go to bed.
6, another point is the posture of defecation, it is best to adopt a squatting posture, which is conducive to the smooth progress of defecation. If you are sitting, try to raise your heels as much as possible, which is also conducive to defecation.
Cellulose can relieve constipation because it can not only absorb food residues and increase the volume of feces, but also absorb water, soften feces and accelerate its peristalsis. In addition, some cellulose can be fermented in the colon to form short-chain fatty acids, which can also increase the weight of feces.
The following five types of fruits are rich in cellulose, which can relieve constipation.
1. Kiwifruit
A common size kiwi fruit is about 76g, which is rich in 2.3g fiber. It is not only high in fiber content, but also contains a protease, which can also effectively relieve constipation. Constipation patients usually eat two kiwis every day and stick to it for four weeks, so they can form the habit of defecation on their own. You may also see that many fruit bowls are full of immature kiwifruit. I don't know if I should eat them. In fact, such kiwifruit is edible. Next time you can peel the raw kiwifruit at home, scoop out the pulp with a spoon and mix it in the salad.
Figure 2
A medium-sized fresh fig, about 50g, is rich in 1.6g fiber. If figs are dried in the sun, the fiber content of 75g preserved fruits can be as high as 7.3g, and fig jam is also delicious. Eating wrapped in bread or mixed with salad is a way that many people like now, which is not only delicious but also can relieve constipation. Studies have shown that eating 300g fig jam every day for 16 weeks can promote colon peristalsis and relieve constipation and gastrointestinal discomfort.
Three kinds of citrus fruits
Citrus fruits, such as oranges, tangerines, grapefruit, etc. Not only can you refresh yourself, but you can also get a lot of fiber. A 13 1g orange is about 3. 1g fiber, and a 236g grapefruit is about 2.6g fiber. Citrus fruits not only contain a lot of fiber, but also contain flavanol, which can stimulate the colon to secrete more liquid, thus relieving constipation and accelerating defecation.
4 berries
Berries, such as raspberries, blackberries and strawberries, are rich in cellulose, and most of them are moisture and low in calories. We can eat a big bowl of pure natural berries and low-fat cream for dessert without worrying about getting fat.
5 plums
Prunes, especially dried prunes, can not only be used as snacks, but also effectively relieve constipation. Rich in fiber, the fiber content of three dried plums can be as high as 2g. In addition, prunes also contain sorbitol and phenolic compounds, and sorbitol is an effective component of osmotic laxatives. Phenolic compounds are effective components of irritant laxatives.
Maybe you already have it. After eating too much high-fiber food at once, I feel bloated and want to fart. This is because some fibers are decomposed by intestinal microorganisms, which will produce a lot of gas, so I suggest you eat these high-fiber fruits gradually. In addition, fiber can relieve constipation, largely because it can absorb water and soften feces, so you should remember to drink plenty of water while eating fiber.
1 apples and bananas, three apples and five bananas a day, have a very good laxative effect, but bananas must be cooked thoroughly, and green bananas will aggravate constipation. You can drink fruit juice if you don't like it, and it also has a laxative effect.
2 Kiwi+carrot, both of which are rich in vitamin C. Regular juicing helps to regulate intestinal health, promote gastrointestinal peristalsis, and has a good relieving effect on recurrent constipation.
3 papaya+pitaya, I also like to drink juice. Both fruits are cool, which helps to reduce heat and dryness, and moisten the intestines to relieve constipation. Regular consumption not only helps to relieve constipation, but also has the effect of beauty.
In addition, sugar cane, Sydney, strawberries and so on. Have the effect of preventing dry stool, and you can eat more at ordinary times. If you can match some coarse grains, the effect of relaxing bowels will be better, such as brown rice, konjac, laver and black fungus.
Everyone's physique is different, and the effect may be different. The most effective is bananas. Eating a banana on an empty stomach before lunch every day is the best. Most people here eat like this.