roughage
To make the intestines comfortable, we must first expand the team of intestinal probiotics. Probiotics like foods rich in dietary fiber and oligosaccharides, and whole grains bear the brunt. But look at our rice bowls, almost all of which are white rice and steamed bread. Dietary fiber intake from staple food is incomparable with that of twenty or thirty years ago. According to statistics, in recent years, the dietary fiber intake of residents is about 15g, which is less than the recommended amount of 20-30g. Replace half of the white rice and flour at home with coarse grains. Choose several kinds of miscellaneous grains at a time and put them in a pressure cooker to cook porridge. Or soak beans for 8 ~ 12 hours in advance, and soak coarse cereals for 2 ~ 4 hours, and then cook them into coarse cereals porridge, which is easy to boil and digest.
Potatoes and beans
Potatoes and beans: dried beans are the staple food and fresh beans are the side dishes. Sweet potato is rich in soluble and insoluble dietary fiber and is not used to miscellaneous grains and rice. Cut sweet potatoes and potatoes into small pieces and steam the rice to avoid the single nutrition of the staple food. There are more dietary fibers in green beans, red beans and soybeans than in potatoes, and there are oligosaccharides in soybeans to promote the reproduction of probiotics. Tender peas, tender broad beans and tender edamame also contain a lot of dietary fiber, which is very good as a side dish.
rhizomatous root
Celery, burdock, carrot and other root vegetables are also very popular in the intestine, especially burdock, which has the reputation of "Oriental Ginseng" and is rich in crude fiber, which is helpful for defecation. To make vegetarian soup, burdock and carrot are good ingredients. After stewing, slightly seasoned, light and delicious. Apples, oranges, pitaya, kiwifruit and other fruits are rich in cellulose, hemicellulose and pectin, which are dietary fibers needed by the human body and have a certain positive effect on intestinal health and cancer prevention.
seaweed
Seaweed: Cold soup is delicious and nutritious.
Undaria pinnatifida is a kind of high-quality seaweed with high dietary fiber, low fat and rich in minerals and vitamins. Magnesium, calcium, iodine and other trace elements are rich in content, and soluble dietary fiber such as seaweed gum is also contained. Gelidium is also a good seaweed food, with a high content of plant gum, which can absorb water and swell in the intestine, which is very beneficial to relieve constipation, and the elderly can eat more. Sea cabbage has a high sodium content. Soak in water for a while before eating, blanch with boiling water, squeeze and chop, add salt, soy sauce, garlic paste and sesame oil and mix well. It is also good to make seaweed soup, seaweed soup and cabbage and egg soup.
Food beneficial to the intestines
1, banana
Bananas help to restore intestinal function, especially after diarrhea or drunkenness. Bananas can restore the body's electrolytes and potassium, which is rich in cellulose and helps digestion. It is recommended to eat a banana every day.
2.cabbage
Chinese cabbage contains more crude fiber, vitamin A, vitamin B and vitamin C, etc. The cellulose in Chinese cabbage can promote intestinal peristalsis, help digestion and prevent dry stool. Eating cabbage heart raw will not destroy the nutrition of cabbage, which is very effective in relieving constipation.
Step 3: beans
Beans contain a lot of water-insoluble dietary fiber, which can reduce the residence time of food in the intestine, prevent constipation and reduce the risk of colon cancer. Soybeans, black beans and other beans are rich in lecithin, which is a "master" of oil decomposition and can promote fat metabolism.
4. Apple
In addition to being rich in vitamins, the cellulose contained in apples can also stimulate intestinal peristalsis and accelerate defecation, so it has the function of relaxing bowels and has a good effect on constipation.
5. Red wine
Red wine, like pistachios, only contains prebiotics that can nourish probiotics in the body. The study found that two glasses of red wine a day, compared with gin or non-alcoholic red wine, the number of beneficial bacteria in the intestinal flora will increase significantly after four weeks. Polyphenols, powerful antioxidants and alcohol in red wine may be the reasons.
6.garlic
Garlic not only helps the growth of probiotics, but also helps to fight against "unfriendly" intestinal bacteria. But in order to ensure the health function of garlic, it is best to follow the principle of "eat garlic raw but not cooked, but eat it whole". For example, raw garlic mixed with cold dishes and mashed garlic are very healthy ways to eat.
7. tomatoes
Tomatoes are rich in organic acids such as malic acid, citric acid and formic acid, which can protect vitamin C, prevent it from being destroyed during processing and cooking, and improve the utilization rate of vitamins. Tomatoes also contain a special ingredient-lycopene, which helps digestion and diuresis, and can help gastric juice digest fat. Lycopene can also inhibit the growth of bacteria and fungi and treat angular stomatitis.
8. Auricularia auricula
The colloid in Auricularia auricula can absorb the dust, impurities and radioactive substances remaining in the human digestive system and excrete them. It has the functions of clearing stomach, washing intestines and preventing radiation, and is a good product for adults to maintain their intestines and stomach.
9.yogurt
For those office workers who sit in front of the computer and don't move after socializing, drinking a cup of yogurt is very beneficial. Eating big fish and meat in entertainment places is easy to cause indigestion or fat accumulation. Yogurt is rich in live lactic acid bacteria and lactic acid, which can promote gastrointestinal peristalsis and digestive juice secretion and help digestion.
10, turmeric
Turmeric is a natural anti-inflammatory food, which helps to repair the intestine and promote the role of probiotics.
1 1, fungi
Fungi is a kind of food rich in dietary fiber, which can maintain intestinal peristalsis, prevent constipation and keep the stressed intestine healthy. In addition, eating more fungi is also conducive to regulating stress and relaxing.
12, whole grain food
Whole wheat bread, oats, brown rice and other foods are high-quality sources of dietary fiber to promote digestion.
13, carrot
Carrots are beneficial to intestinal health because they contain arabinogalactan, which is a natural prebiotic (beneficial to the growth of probiotics).
14, spinach
Spinach is sweet and cool, which can moisten dryness, nourish liver, benefit stomach and relieve constipation. Materia Medica for Dietotherapy says, "Benefiting the five internal organs, clearing the stomach and relieving hangover." Spinach can promote the secretion of stomach and pancreas, increase appetite and help digestion; Rich cellulose can also help intestinal peristalsis and facilitate defecation.
Food harmful to the intestines
sweet food
Cakes, biscuits and sugary drinks are related to intestinal cancer. People who like to eat cakes, biscuits, high-sugar drinks and other foods are more likely to suffer from intestinal cancer 18%. In addition, bad bacteria love sweets, so the probability of being infected with intestinal cancer is also great.
Red meat
Because bad bacteria eat meat, good bacteria are vegetarian, red meat and processed meat are powerful risk factors for colorectal cancer, and the upper limit of red meat intake per week should be below 500 grams.
Processed meat
According to research, the daily intake of processed meat exceeds160g (about 3 sausages), and the mortality rate is 44% higher than that of people who only consume 20g. The main reason is that there are doubts about chemical additives in processing. This study suggests that the daily intake should not exceed 20 grams, about a piece of bacon. Some people want to eat three slices of bacon for breakfast, but they are actually joking about their health, claiming that they have no meat and are unhappy.
Outdoor barbecue
After high-temperature barbecue, red meat will produce as many as 17 kinds of homocyclic amines, which will be activated by enzymes in the human body, so that the cancer-causing genes that control cell growth will mutate. Eating a lot of burnt or overcooked meat for a long time will increase the probability of developing colorectal cancer and gastric cancer by 3 ~ 5 times.
beer
Beer barbecue is a happy thing in the world, but beware of intestinal cancer coming to you. Drinking beer increases the risk of rectal cancer for unknown reasons, but there is no similar finding in other alcohols.
A good habit of relaxing bowels.
1, the mood of eating is more important than what you eat.
Want to have a healthy digestive tract, the first thing is to take eating as an important thing. Because the intestines are full of nerves, if you are nervous, your body will think that you are being chased by a tiger and shut down your digestive system. In fact, you are just rushing to work, but a meal is enough to hurt your intestines.
If you are in a hurry or nervous, you'd rather not eat, and your stomach can rest because of this mini-fasting. In addition, when gathering with colleagues and friends, you should relax your mind and enjoy the color and fragrance of food easily, so that you can stimulate the secretion of digestive juice through your senses and help digestion smoothly.
Step 2 chew slowly
Our parents taught us from an early age to chew slowly to make saliva secrete, and to mix food before swallowing it, so as not to burden our stomach, but we forgot it in a hurry and often slipped down after chewing for five or six times. Moreover, chewing is also a signal to the stomach. The food is about to be swallowed. It is best to chew it 20 times before swallowing it.
Step 3 eat fermented food
Eat fermented foods such as kimchi or German sauerkraut for breakfast every day. Because it is not cooked, it can be eaten immediately, which is friendly to the stomach. The reason why fermented food is not perishable is that beneficial bacteria win in the fermentation process.
It is certainly good to eat high-fiber foods and whole foods, but we often need beneficial bacteria to restore the order of the intestines, and the intestines need an army of beneficial bacteria to maintain normal operation. Fermented foods include vinegar, miso, natto, salt koji, pickled cucumber and stinky tofu.
Although there is no standard to suggest how much fermented food to eat a week, for the sake of overall health, it is best to eat several servings a week, one serving represents 1/4 ~ half a bowl of German sour cabbage or 1 ~ 3 spoonfuls of miso. If you are worried that some fermented foods have doubts about high salt, you can choose acidic or low salt products.
4. Drink a glass of water in the morning
Water, drink when you are thirsty. It would be a pity if you think so. In fact, the first glass of water in the morning is of course to replenish the water lost during sleep, and more importantly, it can induce gastrocolon reaction.
Because the morning is the time for relaxing parasympathetic nerve advantage to switch to active sympathetic nerve advantage, we can stimulate parasympathetic nerve moderately by drinking a glass of water to induce natural defecation. In addition, drink plenty of water at ordinary times. If you don't drink enough water, no matter how much high-fiber food you eat, you can't get it out.
Formula for protecting intestine and promoting digestion
1, pumpkin brown rice
Ingredients: 2 cups of brown rice, pumpkin 1/2 (about 600g).
Practice: Wash brown rice, soak it in 3 cups of water 1 hour, put it in an electric rice cooker together with the soaked water, and add 1 cup of water to the outer pot for boiling. Peel the pumpkin, wash it, dice it, 10 minutes later, mix it with rice, add salt to taste, mix it slightly and then cook it. When the switch of the rice cooker jumps, stew for a while and serve.
Efficacy: Compared with polished rice, brown rice is processed less, which can well retain B vitamins, vitamin E and other elements in rice, effectively improve human immunity, promote blood circulation, and prevent constipation and intestinal cancer.
2. Braised chicken fillet
Ingredients: kelp 200g, chicken leg100g, red bell pepper100g. Onion, ginger, salt, monosodium glutamate, salad oil, broth and starch.
Practice: kelp is cooked, washed and cut into strips, red sweet pepper is seeded and cut into strips, and boiled with boiling water. Cut the chicken breast into strips, season it with proper amount of salt, monosodium glutamate and starch, then put oil on the fire and burn it to 70% heat, then put the chicken breast in an oil pan and simmer it. Put a little oil in the pot, add chopped green onion and Jiang Mo, stir-fry, add stock and stew all the ingredients for three minutes. Thicken with starch after seasoning.
Efficacy: Compared with pork, the fat content of chicken is much lower. Coranin in kelp helps to reduce cholesterol content; Rich fucoidan helps to prevent the large intestine from absorbing heavy metals and promote the excretion of toxins in the body.
3, sweet potato glutinous rice porridge
Ingredients: sweet potato 200g, japonica rice 150g, and proper amount of sugar.
Practice: Wash sweet potatoes, peel and cut into small pieces, add water and cook porridge with japonica rice. When the porridge is cooked, add sugar.
Efficacy: Sweet potato is rich in vitamin A and vitamin C, the former has the effect of protecting eyes, and the latter can produce certain cosmetic effect. At the same time, it can also make the intestines unobstructed and discharge all the waste gas in the body, which can be described as a small expert in detoxification. A bowl of sweet potato porridge can help digestion, promote defecation and make people relax.
The most effective prescription for clearing intestines and detoxifying.
1, apple tremella soup
Ingredients: tremella 1, rock sugar, apple 1, Lycium barbarum.
Practice: Choose good tremella, usually the bigger the white part of tremella, the better, and the smaller the yellow part. It is best to soak in cold water for more than one night. Add enough water at a time, not in the middle, otherwise it will reduce collagen and affect the skin care effect. After stewing 1 hour, turn off the fire, add Lycium barbarum and simmer for another half an hour.
Efficacy: Tremella fuciformis is flat and non-toxic, which not only has the effect of invigorating spleen and appetizing, but also has the effect of invigorating qi and clearing intestines, and can nourish yin and moisten lungs. Coupled with apples and medlar, it can not only beautify the skin, but also clear the intestines and lose weight, making it sweeter and more refreshing.
2. Corn, tofu and egg custard
Ingredients: tofu 1 piece, corn kernels 1 bowl, 2 pieces of scallops, eggs 1 piece.
Practice: soak Yaozhu in hot water and shred it. Heat the casserole, fry the oil, and inject warm water after the oil is hot. After the water in the pot is boiled, pour the tofu and corn kernels into the pot, boil it again, and turn the heat down 15 minutes. Divide the eggs, pour them into the pot while they are hot, stir them into egg blossoms, and season with salt.