staying up late, sitting for a long time, lack of exercise, irregular diet, lack of fat or fiber in the diet, it is prone to poor bowel movement, constipation, and other situations.
Stools are not smooth, and impurities and toxins in the intestines cannot be excreted, which will show up on our skin.
Acne on the chin, rough, dull skin , and even spots , are mostly related to poor intestinal detoxification.
Constipation Eat more vegetables, this is the first reaction of many people. This is true for
. The rich cellulose in vegetables can speed up intestinal peristalsis. Eating more fiber is the key to improving constipation, but fermented food, fat and hydrate also help to improve intestinal transit.
recommends 9 best foods for intestinal conditioning:
1. Olive oil
The healthy fats (unsaturated fatty acids) in olive oil can soften stools and lubricate the intestines , thereby improving constipation.
Add olive oil to salad dishes or vegetables more than usual to help improve intestinal transit.
Olive oil: 4-6 tablespoons a day, preferably virgin olive oil.
2. Avocado ( avocado )
It is rich in carbohydrates in the form of soluble and insoluble fiber.
soluble fiber is conducive to drag effect , and helps increase the volume of feces , the second is conducive to prebiotics , and it is also rich in healthy fat.
In your daily diet, put half of the ripe avocado in a salad or vegetable, or you can eat it directly.
3. Sauerkraut
Sauerkraut or kimchi is a fermented food, especially spicy cabbage, which is not only rich in fiber, but also a good source of probiotics , which can improve digestion and provide bacteria to the intestine , and improve the intestinal tract Flora.
One tablespoon of sauerkraut can be added to meals every day.
4. plums or plums
are ideal choices for enriching the fiber and nutrients in the daily diet. The most important thing is that it contains sorbitol and phenolic compounds , which can increase the frequency of bowel movements .
recommends taking 2 plums or plums a day.
5. Oatmeal
This whole grain is rich in soluble fiber, which helps make feces more water-absorbing , while supplementing vitamin B, it can also improve gastrointestinal function and make up for the single breakfast.
cooks 50 grams per day and can be consumed as porridge. (Don't eat sugary oatmeal)
6. beans
beans are rich in vitamins and minerals, which can provide soluble fiber, which is the food of intestinal flora . The intestinal flora is healthy and diverse, and bowel movements are more smooth.
recommends 200-250 grams twice or three times a week.
7. Kiwifruit
is rich in soluble fiber , has the effect of prebiotics , that is to say, it can feed the bacteria in the intestine .
At the same time, it is also rich in vitamin C, which is an important nutrient used to improve intestinal transport.
recommends eating 2 kiwis a day.
8. Yogurt
The best yogurt mentioned here is sugar-free fermented yogurt . Such yogurt contains probiotics , which can regulate the intestinal flora, and the rich water can also soften stools and make bowel movements easier.
recommends a cup of yogurt a day, about 200 grams.
9. Flaxseeds
Flaxseeds are soaked in water, they will release mucus , after reaching the body, they can clean the intestine , and lubricate the intestine .
nightSoak 1 tablespoon of flax seeds in water and drink it in the morning. These 7 foods of
may make your stool worse:
1. Green bananas
Green or immature bananas contain and a lot of starch , which can cause constipation. This does not happen to ripe bananas, because these starches are converted into sugar.
Actually, on the whole, the ripe fruit of is a good choice for people with constipation because of its high fiber content.
should choose some fruits with high moisture content (such as melon, watermelon or orange), which is conducive to intestinal transport.
2. Rice
Rice contains a lot of starch, which will affect bowel movements. If your bowel movements are not very good, it is recommended to eat less white rice. You can add some whole grains to the rice.
3. Red meat
is like beef, mutton, and rabbit meat. They have low fiber content, high fat and protein content . For all people who have difficulty going to the toilet, this is a time bomb . Z3z
are high in fat, which will slow down the rate of gastric emptying of and require longer digestion time, so red meat should be avoided.
4. Dairy products
Although many people suggest that drinking half a liter of milk a day is healthy, for people who have trouble going to the toilet, full-fat milk or cheese and dairy products will increase . The case of constipation . The only recommended dairy product is sugar-free yogurt.
5. Chocolate
According to a study conducted by University of Navarra, , moderate consumption of chocolate can improve cognitive function and stimulate blood flow to the brain and heart.
However, they recommend eating only dark chocolate, because milk chocolate contains a lot of fat and added sugar. This fat content will cause difficulty in digestion and cause greater trouble for constipation.
6. French fries
is not so much French fries, as it is fried food . The
image includes croquettes, burritos, squid and fried chicken, and other fried foods. The fat in these foods slows down the digestive activity , just like those containing trans fat (such as cakes, snacks and other ultra-processed foods). If
is constipated, potatoes should not be fried or cooked because of their high starch content.
7. Dark tea
Although keeping enough water is important to promote bowel movements, tea drinks are rich in tannins , a substance present in plant foods, which can act as antioxidants and protect our digestive system, but it also has astringent And anti-inflammatory effect.
But if we are constipated, these teas (such as black tea, dark tea) may be counterproductive .
is best to drink green tea or white tea , because its tannin content is much lower.
Intestinal health, talents live longer!
So please take your intestines seriously and improve your intestinal health. Just pay more attention to the food you eat every day, .
