dietary fibre
Dietary fiber is food for intestinal bacteria. As long as you eat a lot of dietary fiber, you can increase the number of intestinal bacteria and maintain intestinal health. Food fiber can be divided into water soluble and water insoluble. Common water-soluble dietary fibers are: bananas, kelp, whole grains, burdock, avocado, okra and other foods. Because water-soluble fiber is sticky, it can slow down gastrointestinal peristalsis, make people feel full and avoid overeating. In addition, water-soluble fiber can avoid the rapid rise of blood sugar, absorb bile and cholesterol, and take these old wastes out of the body, which is the best companion for slimming. (plus the same field: smooth life equation! Avocado with two ingredients can drive away bad cholesterol and defecate in the open air)
Insoluble fiber can't be digested by human body, but it will swell after absorbing water in the stomach and intestines, and absorb feces in the intestine to increase the amount of defecation. When the intake of water-insoluble fiber is insufficient, food residues, bacteria and other wastes will stay in the intestine and form stools. Vegetables, beans, seaweed, mushrooms and whole grains are rich in water-insoluble fiber. If people with constipation are troubled, they must take it actively.
After eating dietary fiber, the number of intestinal bacteria increases, and the body can synthesize dopamine and serotonin, two raw materials of "happy substances", and transport them to the brain, making people feel happy and satisfied. When life pressure is high, it will reduce the function of a beneficial cell called killer cell in the body, leading to decreased immunity and easy depression. However, if you eat a lot of dietary fiber on weekdays, even if the pressure is great, the killer cells will not decrease, you can maintain good immunity and your mood will get better.
Fermented food
Fermented food is a kind of food with high nutritional value, which is synthesized by microorganisms such as mold and yeast. Eating fermented food every day can activate the intestines. Common fermentation fungi such as lactic acid bacteria, Bifidobacterium, Bacillus natto, Aspergillus (miso), etc. When these fungi enter the intestine, the intestinal flora will increase and tend to be balanced, thus improving the immune function.
Recently, it is often heard that most beneficial bacteria will die in the stomach before reaching the intestine, but eating food containing beneficial bacteria such as lactic acid bacteria and bifidobacteria can still regulate the intestinal environment. Even if these beneficial bacteria die before reaching the intestine, the solution after the beneficial bacteria enter the intestine will increase the beneficial bacteria in the intestine. However, it should be noted that beneficial bacteria will also be excreted due to intestinal excretion, so it is necessary to continuously ingest beneficial bacteria every day and adjust the intestine at any time. (plus the same field: LGG bacteria help thin! Experts teach you to choose yogurt to improve constipation and beauty.
Baked banana
When bananas are baked, oligosaccharides will increase. Oligosaccharides can increase the good bacteria in the intestine and reduce the bad bacteria, which can effectively regulate the intestinal flora, while bananas contain a lot of dietary fiber, which can increase the defecation ability. (Plus the same field: Be sure to be thin before summer comes! "Banana yogurt" can prevent fat accumulation and help defecation)
Practice: put the banana peel in the oven and bake until the skin turns black.
Boiled sweet potato and apple
People who are prone to constipation and have difficulty defecating can get sugar alcohol and dietary fiber at the same time by eating boiled sweet potatoes and apples, which is the best dessert to solve constipation.
Practice: cut the washed and peeled sweet potatoes and apples into thin slices and stack them in the pot. Add a proper amount of raisins, sprinkle with cinnamon powder, pour water into the pot to cover the ingredients, and cook over low heat.