Dietary fiber promotes gastrointestinal peristalsis and is beneficial to defecation.

The Dietary Guide for China Residents suggests that the daily dietary fiber of adults should reach 20-30g, and pregnant women and the elderly can eat more appropriately.

Generally, 24g is appropriate, too much will affect the absorption of calcium, iron, zinc and other elements.

Eat coarse grains properly and eat more fruits and vegetables, especially green leafy vegetables.

Assist in proper exercise and drinking water, and work and rest regularly (adults should drink at least 1200ml purified water every day).

It is best to develop the time of defecation every day. I think this also has a biological clock.

I sat for a whole day during my internship, nearly 10 hour. Facing the computer, the company gave me very little food for lunch.

So I bring two apples or oranges or grapefruit every day, and I bring more small fruits to eat between meals.

Be sure to eat vegetables when you go home at night and have a glass of milk before going to bed.

Don't get up suddenly when you get up early. Lie in bed for two minutes and rub your lower abdomen clockwise.

Usually before breakfast or after breakfast.

For recurrent constipation, it may not get better immediately, just stick to it.

If you only rely on drugs, you will have dependence, only laxative, not overall coordinated health.

Give two recipes (ordinary recipes, not dietotherapy)

~ ~ mung bean and winter melon soup

200 grams of wax gourd, mung bean 150 grams.

Ginger slices 10g, onion segments 30g, refined salt 3g.

Peel the wax gourd, remove the pulp, wash it, cut it into 3cm square, and wash the mung bean for later use.

Put it on the fire, add appropriate amount of water and main and auxiliary materials, and cook over high fire until mung beans are soft and wax gourd is soft but not rotten, and add salt.

Reference value: heat energy is about 500kcal, fat is 0.4g, and dietary fiber is 9.6g

~ ~ ~ Chinese cabbage kelp silk

300g Chinese cabbage, kelp100g.

5g of minced garlic, 5g of chili oil, 5ml of soy sauce, 3ml of vinegar and proper amount of refined salt.

Wash and shred cabbage, wash and shred kelp, blanch in boiling water, drain, add seasoning and mix well.

Reference value: heat energy is about 94 kcal, fat is 0.4 g, and dietary fiber is 9.7 g.

Recipes come from: dietary fiber and human health, edited by Huang Nianjun and Yang Zhengshi, Golden Shield Publishing House.