Make a drinking plan for constipation in the elderly 1
Water can expand the fibers in the large intestine, make enough stool, and soften the stool. ? Don't wait until you are thirsty to drink water. It is necessary to make drinking water a habit. If you drink a glass of water every hour, you can get 1500 ~ 2000 cc of water all day.
2. Cut and run.
In good health, you can go out for a brisk walk for 30 minutes after drinking water to help the water swim in the body and accelerate gastrointestinal peristalsis. If it is inconvenient to go out for a walk, at least stand up and shake hands for 10 minutes, which can also achieve the exercise effect.
3. Chop up the food and cook it.
Experts believe that to avoid large pieces and fried crispy food, try to chop up and cook the ingredients. Chopping vegetables into jiaozi and steamed stuffed buns can not only keep the water in jiaozi, but also make the fiber of vegetables easier to absorb. You can also add some minced meat to make the nutrition more balanced.
4. Fruit juice does not filter residues.
Nutritionists suggest that you should try to eat fruits according to the season, use a blender to make a comprehensive juice, and eat it with pomace, which can not only eat fiber, but also supplement vitamin C. However, she also reminds that eating 2 servings of fruits a day is about the size of a fist, and each serving is enough. Otherwise, the sweetness of fruit is very high, and you may accidentally eat polysaccharide, which will increase the burden on your body.
5. A plate of vegetables for each meal.
Ouyang Ying, a long-term expert in dietary nutrition, suggested that eating at least one dish of vegetables per meal can effectively help defecation. It can be cooked and mashed with a blender, or simply boiled in white water, which is a good way to eat. Constipated elderly people should not eat too many beans, which is easy to cause flatulence.
6, avoid hot and dry diet
Experts pointed out that constipation should be avoided as much as possible, or is it more exciting as Chinese medicine thinks? Angry? Food, otherwise it will cause dryness and heat, and defecation will be more difficult. For example, fried, fried, smoked and baked foods, as well as irritating things such as peppers.
Dietary prescription for constipation in the elderly 1, Stewed Sydney with Beixing
The method is to put apricot 10g, Sydney 1g and 30-50g of white sugar into a bowl, add a proper amount of clear water and steam 1h in water. If you eat it regularly, it is effective to drink soup and eat pears.
2, fig honey porridge
Wash 50 grams of rice, put it in a pot, add appropriate amount of water, and add 30 grams of figs after the porridge boils. Mix honey with porridge.
3, sesame oil mixed with spinach
250g fresh spinach, a little salt and sesame oil. The method is to wash the spinach until the water in the pot boils, add salt, then boil the spinach in boiling water for about 3 minutes, take it out, add sesame oil and mix well. Conventional food is effective.
4. Sesame porridge
Appropriate amount of black sesame, japonica rice100g. The method is to wash black sesame seeds, dry them in the sun, fry them and grind them into powder, take 30 grams each time and cook them into porridge with japonica rice 100 grams. Conventional food is effective.
Daily life adjustment of constipation in the elderly. Actively develop the habit of drinking water;
2. Under the condition of illness and physical strength, according to the health status, do some activities that you can, such as Tai Ji Chuan, walking, gymnastics, etc.
3. Develop the habit of regular defecation, and defecate on time regardless of defecation;
4. Massage to relieve constipation: overlap your hands evenly, and massage around the navel 100 times clockwise and around the navel 100 times counterclockwise, three times a day.
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