2 1 day diet why constipation? 2 1 day diet is an extreme diet control method. With less food intake and less defecation, the frequency of defecation may naturally decrease. Secondly, the water that should have been absorbed from the diet is reduced, and the intestine will absorb water from the feces, resulting in dry feces in the intestine and constipation. In addition, during the diet of 2 1 day, the intake of fatty foods will be reduced, and the intestines will lack grease lubrication, and other food residues absorbed by the intestines will become drier and drier, blocking the intestines and making defecation difficult.
2 1 day diet how to deal with constipation? Drink enough water. During the 2 1 day diet, you can get into the habit of drinking a certain amount of water at a fixed time. If you drink 1000 ml (two large cups) on an empty stomach every morning, people who don't like water can drink honey water, but the first cup is preferably warm water. This can meet the body's demand for water, promote intestinal peristalsis, help detoxify, avoid and relieve constipation.
Doing proper exercise can accelerate intestinal peristalsis and promote digestion. During the diet of constipation 2 1 day, you can choose some suitable exercises to do.
Leg flexion: supine position. Lift your legs, bend your knees at the same time, so that your thighs are close to your abdomen, then restore them and repeat them for more than a dozen times.
Leg lifting exercise: supine position. Lift your legs at the same time, then slowly put them down and repeat for more than a dozen times.
Cycling: supine position. Bend and stretch your legs in turn to imitate the action of pedaling a bicycle. The movements should be quick and flexible, and the flexion and extension range should be as large as possible, lasting for 20~30 seconds.
Sit-ups: Sit up from the supine position (posture is not limited); Sit up straight, lean forward, and touch your toes with your hands for 8 times.
Levator ani exercise: Do it 20~30 times every day after defecation and before going to bed in the morning or at night to enhance or promote the recovery of levator ani muscle and sphincter function, promote blood circulation around anus and prevent blood stasis.
To form a good habit of work and rest, it is necessary to form the habit of going to bed early and getting up early. Go to bed early and get up early so that all parts of the body can have regular activities. 23:00- 65438+ 0:00 the next day is the kidney detoxification period. Falling asleep at this time is of great benefit to kidney detoxification, and 5: 00-7: 00 am is the time to detoxify the large intestine. At this time, getting up and drinking water can make you have the urge to detoxify quickly. Therefore, in the process of implementing 2 1 day diet, good work and rest can play a positive role in relieving constipation.
Eat fresh fruits and vegetables in the second stage of 2 1 day diet, increase the intake of fresh fruits and vegetables appropriately, such as apples: apples are rich in water-soluble 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. At the same time, the fiber in the apple can soften the stool and facilitate excretion. In addition, organic acids in apples can promote intestinal peristalsis and help defecation. Cooked bananas: Cooked bananas are rich in dietary fiber and sugar, and have a good laxative function.
You can drink some prune juice by drinking prune juice in the second and third stages of the 2 1 day diet. Because prunes are rich in cellulose, pectin and some unique trace elements, drinking natural prune juice can effectively promote intestinal peristalsis, increase defecation times and relieve or prevent constipation.
Eating high-fiber food is the third stage of 2 1 day diet, so you can eat normally. At this time, you can eat some high-fiber foods, such as oats and brown rice, which will help alleviate constipation caused by less waste in the body, insufficient fiber and insufficient water in the diet.
Vitamin B supplementation has a certain preventive effect on constipation, because vitamin B can adjust the hydrolysis rate of acetylcholine and maintain the normal conduction of nerves, thus maintaining and strengthening gastrointestinal peristalsis and promoting defecation. In the third stage, when you resume your diet, you can eat more foods containing vitamin B, such as cereals, beans, millet and corn.
Proper consumption of sweet potato rich in cellulose can play a good role in intestinal peristalsis, thus promoting defecation. Therefore, in the third stage of 2 1 day diet, you can eat some foods that can help defecation, such as sweet potatoes, cucumbers and radishes.
Moxibustion on navel leads to constipation during 2 1 day diet, which can be relieved by navel. Sit down or stand up. Place the palm of your right hand on your navel and the palm of your left hand on your right back. Knead clockwise in the lower abdomen for 5 minutes. Then knead counterclockwise for another 5 minutes, * * * 10 minutes. Do 1 time every morning and evening for two weeks. It can help the abdomen and accelerate the peristalsis of the intestine, and the navel rubbing therapy can make people feel comfortable quickly.
Warm reminder: Weight loss methods such as 2 1 day diet have side effects on health, so please choose carefully.