Why do diets of 1 and 2 1 day cause constipation?
2 1 day diet is an extreme diet control method. If you eat less and defecate less, 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, 2 1 day diet 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.
Do proper exercise.
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, so as to enhance or promote the recovery of levator ani and anal sphincter function, promote perianal blood circulation and prevent congestion.
Develop good habits of work and rest.
It is necessary to develop the habit of going to bed early and getting up early, so that all parts of the body can move regularly. 23:00- 65438+ 0:00 the next day is the period of kidney detoxification. 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, the intake of fresh fruits and vegetables should be appropriately increased, 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 stimulate intestinal peristalsis and help defecation. Cooked bananas: Cooked bananas are rich in dietary fiber and sugar, and have a good laxative function.
Drink prune juice.
You can drink some prune juice in the second and third stages of 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.
Eat high-fiber food
2 1 day in the third stage of diet, 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 supplement
Vitamin B 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.
Eat some sweet potatoes in moderation
The rich cellulose contained in sweet potato can stimulate 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.
Umbilical rubbing therapy
Constipation occurs during 2 1 day diet and can be relieved by massaging 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 stimulate the abdomen and help the intestine to accelerate peristalsis. Umbilical rubbing therapy can make people feel comfortable quickly.
Step 3: Warm tips
Weight loss methods such as 265438+ fasting for 0 days have side effects on health, so please use them with caution.
4, the harm of improper weight loss
A strict vegetarian diet-alopecia
Statistics from Japanese experts show that the "weight loss fever" is accompanied by more and more people losing their hair. The crux of the problem is that the main component of hair is a kind of protein called fish protein, which contains many trace elements such as zinc, iron and copper, while vegetarians only eat vegetables, fruits and flour, and the intake of protein and trace elements is insufficient, which leads to hair loss due to severe malnutrition.
Losing weight too fast-gallstones
Doctors in Europe, America and other countries reported in recent years that in the first 2-4 months, about14 of people who were pursuing rapid weight loss suffered from gallstones, and the incidence of surgical weight loss was higher. It may be because when the heat supply decreases sharply and the fat deposited in tissues is consumed at an accelerated rate, cholesterol moves with it, and the content of bile increases sharply, so bile becomes sticky and precipitates.
At the same time, after controlling diet, bile secretion is reduced, gallbladder contraction is weakened, and it cannot be emptied in time, which also contributes to the formation of stones. If we slow down the speed of losing weight and arrange three meals a day according to the principle of losing less than 500 grams per week, we can prevent the onset of gallstones.
Excessive weight loss-memory loss
Excess fat in the body will stimulate the brain and accelerate its ability to process information. People who weigh more than 20%-35% are the smartest, while women who diet have the most memory loss. Therefore, in order to protect brain function, we should be careful to lose weight.
Weight gain-heart disease
If improper weight loss leads to weight rebound, it will lead to heart disease. According to the survey of American researchers, this has become a big threat to men over 40 who lose weight, giving opportunities to chronic infectious diseases such as tuberculosis and hepatitis, and the incidence of gastroptosis, depression and malnutrition has also increased. Therefore, dieters should adhere to the combination of dieting and exercise, consolidate the weight loss effect, keep their weight stable and prevent rebound. Or you might as well not lose weight.
Adolescent weight loss-amenorrhea for women, there is also a reasonable time problem, adolescence is not suitable for weight loss. Because adolescent women need to accumulate a certain amount of fat (about 17% of the total weight) to make menarche come as scheduled and keep the regularity once a month.
If you lose weight blindly and lose body fat, you can delay menarche, and people who have already come to menarche will have menstrual disorder or amenorrhea.
Weight loss in reproductive period-infertile women in reproductive period also need to accumulate enough fat to complete the heavy responsibility of having children. Dr. Frish from the Population Center of Harvard University pointed out that a woman should accumulate 22% of her body weight before pregnancy, and when it reaches 28% or more, she will have enough energy reserves to maintain "pregnancy in October" and breast-feeding for three months after delivery.
Losing weight during lactation-losing weight is harmful to your baby's health, and fat is an important component of milk. When milk can't get fresh fat from food, it will use the stored fat to produce milk through the internal regulation system.