1. What is basal metabolism? Basal metabolism refers to the minimum energy required by human organs to maintain life.
1500 calories per day, which is also to maintain the daily energy demand of the human body. Reduce the calorie intake by 300 calories a day during weight loss, then the minimum maintenance of 1200 calories can play a role in weight loss.
But if you eat 65,438+0,500 calories, constipation will occur, which shows that there are still some misunderstandings in your diet. It is suggested that you increase the food intake with high calorie, high fat and high sugar, and increase the food intake with low calorie, high fiber, high quality protein and strong satiety. Only in this way can we achieve a balanced diet and slowly relieve constipation.
Second, why is there constipation? There are many reasons for constipation, mainly related to diet and living habits.
1, irregular diet, mainly polished rice flour diet structure.
Irregular diet will slow down gastrointestinal peristalsis, while refined rice flour is a food with high carbohydrate and low fiber. Regular consumption can easily lead to fiber deficiency. Cellulose mainly increases satiety, promotes intestinal peristalsis and assists excretion.
2. The intestine lacks beneficial bacteria.
Intestinal beneficial bacteria maintain the healthy balance of intestinal flora. If there is no beneficial bacteria in the intestine, it will lead to indigestion, constipation and abdominal distension.
3. Drink less water.
Drinking less water at ordinary times will affect intestinal peristalsis and excretion. Most people with constipation drink less water, and most of their stools are dry and hard.
Third, how to improve constipation? 1, regular diet, increase the intake of cellulose.
Regular diet can balance nutrition and maintain the body's nutritional supplement. Cellulose can increase intestinal peristalsis and promote excretion, which is very helpful to relieve defecation. Foods rich in cellulose, such as vegetables, coarse grains, fruits, etc.
2. Drink a cup of yogurt celery juice on an empty stomach in the morning and evening.
Yogurt is rich in lactic acid bacteria and celery is rich in cellulose. The combination of yogurt and celery can increase the intestine and promote defecation, which is especially suitable for people with severe constipation. Eating on an empty stomach for 3 days in the morning and evening can get a good auxiliary improvement.
3. Drink plenty of water.
Drinking water can clear the stomach and promote excretion, which can not only supplement the water needed by the human body, but also keep healthy. Keeping 1500~ 1700 ml warm water every day is beneficial to defecation and nourishing skin.
4. Increase the amount of exercise.
If you have poor defecation, you can gently rub your abdomen clockwise for 3~5 minutes after getting up every morning, which will help improve constipation and relieve constipation.
Usually you can choose walking, brisk walking, cycling, jogging and other sports to increase consumption and metabolism. Sticking to it for more than 30 minutes every day can not only lose weight but also improve constipation.
Get into the habit of going to bed early and getting up early every day.
Adequate sleep can keep you healthy, promote fat burning and improve your constipation. If you often stay up late, there will be more constipation, because staying up late will make your endocrine and nervous system disorder and prone to dysfunction, which will not only affect your health but also lead to constipation.