Do you know? Today is China Constipation Day!
With the change of lifestyle and way of working, many people are no longer able to fly freely. Constipation has become an unspeakable secret for many people in the workplace.
Studies have shown that patients with chronic constipation in China account for 3%-17.6% of the general population. Among them, the prevalence of chronic constipation is higher in women than in men. In addition, the prevalence of constipation in people over the age of 60 is as high as 22%.
1
What is constipation
Generally speaking, normal people defecate 1 to 2 times a day or 1 to 2 times a day, and patients with constipation defecate less than 3 times a week, and defecation is laborious, fecal induration (dry, hard, granular), small amount, and even need to take measures to assist defecation.
Note: The number of times varies from person to person, for example, someone may have 3 times a day, but if the number of times is significantly reduced, and not less than 3 times a week, it may also be constipation.
2
There are also many types of constipation
Of course, constipation occurs by a variety of factors, such as organic constipation caused by diseases in the intestine or anus; there are also some constipation other than digestive diseases, such as thyroid, diabetes patients will also have constipation.
Functional constipation is the most common and most frequent, and the biggest trigger for this type of constipation is dietary habits.
For example, like big fish and big meat, do not like to eat vegetables; for example, in order to lose weight, do not eat foods containing fat or even do not use cooking oil; love to eat barbecue fried, no spicy and unhappy. I should have eaten some coarse grain potatoes in moderation, but I prefer "white rich beauty" (refined white rice noodles, refined carbohydrates, such as pastries) and so on.
So, how to eat on a daily basis is more conducive to preventing constipation?
3
How to prevent constipation
1. Eat more foods rich in dietary fiber
The reason why eat more dietary fiber is because soluble dietary fiber can absorb water and expand, increasing the volume of stool; while insoluble dietary fiber can stimulate intestinal peristalsis and accelerate defecation.
Whole grains
Rich in fiber, it can promote colon peristalsis, increase the number of normal bacteria in the intestine, and help digestion and absorption of food. It provides the body with calories and some proteins necessary for cellular activity, and can also provide a variety of vitamins, mainly B vitamins. For patients with constipation, on the basis of rice and wheat, bran cereals such as oats, buckwheat, sorghum rice, etc. are served.
Potato
Potato foods include sweet potatoes, taro, potatoes, yams, cassava, etc.
Potatoes are rich in potassium, vitamin C, and rich in fiber, hemicellulose and pectin, which can promote intestinal peristalsis and prevent constipation.
Vegetables (especially algae)
Of the 300-500 grams of vegetables eaten daily, half of them are dark leafy vegetables, and the other half should contain vegetables such as roots, stems, and fruits, as well as fungi and algae rich in dietary fiber.
fruit
Most fresh fruits are rich in vitamin C, potassium, magnesium and other minerals and dietary fiber, which plays a very important role in regulating the composition of intestinal microorganisms and maintaining intestinal health, so eat 200-350 grams of fruit every day.
Of course, although the dietary fiber is good, it does not mean that the more the better, the general population can be 25 grams per day, for people with mild constipation, it can be appropriately increased to 30 grams / day. The elderly with poor gastrointestinal function should appropriately reduce the intake of dietary fiber and control it below 20 grams.
2. Moderate intake of fat
Many weight loss friends talk about "fat" discoloration, thinking that fat calories are high, 1 gram of fat can produce 9 kcal calories, so it is rare to eat foods containing fat, and even cooking oil is not used. As we all know, oil has the effect of moisturizing and laxative. So, don't skip fat in order to lose weight.
TIPS: Correct posture for eating oil:
Limited. In the general population, the daily intake of edible oil per person is controlled at 25-30 g / day, and the intake of overweight, obese, and hyperlipidemia can be reduced to 20 g / day.
Diverse. Combined with different kinds of oils and fats, it can make the fatty acid intake more balanced and more beneficial to health. In particular, it is necessary to increase the proportion of vegetable oils of monounsaturated fatty acids and polyunsaturated fatty acids. In addition, saturated fat is also to be eaten, but the intake should be controlled. You can do it by reducing the number and amount of fat you eat.
3. Drink plenty of water
In general, normal people should drink about 1500-1700ml of water per day. In addition, each meal is accompanied by drinking some porridge, soup, milk, and soy milk, which are also a good source of water for the human body. If you work hard every day and sweat more, you should increase your water intake. This ensures the wetness of the gastrointestinal tract and feces, and at the same time helps to soften the stool, increase the weight of the stool, and promote intestinal peristalsis and defecation.
4
Exercise is indispensable
Of course, in addition to paying attention to diet, it is also necessary to maintain proper physical activity.
For example, avoid sitting for a long time at work, get up regularly to exercise, or take an abdominal massage. Try to do at least 30 minutes of moderate-intensity exercise every day after work. Not only can maintain a reasonable weight, but also promote intestinal peristalsis, which is conducive to promoting defecation.
Daily Q&A
Q: Teacher Wang, can you eat well and exercise more to treat constipation?
S: Eat well, drink moderately, and exercise in moderation is an important way to maintain good health, and in general, it can play a preventive role for people who have not experienced constipation. However, if constipation has occurred and is more severe, such as if you have constipation for several months, you should seek treatment from a professional doctor. Eating well and exercising more is one of the effective ways to help relieve constipation.
The picture originates from the Internet, invaded and deleted!