Foods with high dietary fiber content:
Friends who know more about nutrition should realize that dietary fiber has a good effect on promoting intestinal metabolism, removing intestinal waste, preventing constipation, and in some cases, promoting fecal excretion.
Which foods contain more dietary fiber? Among them, vegetables, coarse grains and fruits are abundant, such as celery, leeks, bananas, peaches, apples, buckwheat, oats and cereals. Regular consumption can promote defecation, especially staple food, so we must pay attention to "thickness". Roughage accounts for about half of each meal, and the spleen and stomach are not good, and middle-aged and elderly people account for about one third. In addition, fruits and vegetables are also increasing, except dietary fiber and vitamins. Minerals are also what you need.
Foods with high water content:
Drinking more water can prevent constipation and promote defecation. If you carefully observe life, you will always find that lack of water can easily cause constipation and difficulty in defecation. Therefore, supplementing human body water is very important to prevent constipation.
Drink more water: First of all, because of the lack of water in daily life, we must drink water on time and in quantity. Don't wait until you are thirsty. Drink nothing (100-200ml). Daily drinking water should be within the range of 1500- 1700 ml. If you are a special work or sports athlete, you should also increase the amount of drinking water.
Eat more foods with higher water content: The foods with higher water content are only vegetables and fruits. After all, please ensure the intake.
In addition to these, we should prevent constipation in life, pay attention to our lifestyle, the limit of quitting smoking, reduce the intake of irritating food and increase the exercise to promote human metabolism; In addition, ask yourself to develop defecation habits (such as defecation in the morning or defecation in the morning and evening); Ensure that you have a good mood and take a multi-pronged approach to ensure that you "defecate smoothly."